Today is Forged Friday New Species CrossFit. Every bit of work you do on this day at this gym stands for honor. Honor to all the U.S. Military and First Responders who keep us safe and free. Please keep these heroes in your heart and on your mind today as you train. Please also give special attention to our U.S. Service men and women currently deployed overseas.
Always support our troops and first responders. God Bless America.
WarmUp
2m AP
30/20/30 w/Bands
x20 PVC Good Morning
x30 Alternating Bird Picker
BuyIn
x3 Fx WarmUp
(BC/LS/PPJ)
WOD
2RFTx of:
x40 SlamBall Clean (50/40)
x75 Burpees
CashOut
40 Candlestick
Or
40 BFLy SitUp
Or
40 GHD SitUp
