FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. This is our chance to push a little harder, both physically and mentally in recognition of our U.S. Military and First Responders. The sacrifices that are made by our men and women in uniform should never be be overlooked. Therefore, it is our duty as Americans and Athletes to take a moment to honor Marine Cpl. Aaron M. Allen who Died November 14, 2008 while serving during Operation Iraqi Freedom. Marine Corporal Allen was
24 years of age from Buellton, Calif.; assigned to the 1st Battalion, 4th Marines, 1st Marine Division, Camp Pendleton, Calif.; he died Nov. 14 in Baghdad, Iraq, after being struck by an improvised explosive device while supporting combat operations.
Let’s go extra hard today for the honor of this young man and American Hero. Always support our Troops and God Bless America!
WarmUp
2m AP
30/20/30
x20: -Toe Touch -Alt. Lateral Lunge -Jump Squat -HR PushUp
-SitUp
WOD
x500m Row
x40 DU
x30 HR PushUp
x20 Back Squat (185/135/95)
*3 RFTx
** If athletes exceed 10 then additional athletes will begin Row when Rower is available.
***Be sure to begin Row at top of minute.