This is Forged Friday at New Species CrossFit. Today we honor First Responders and all U.S. Military personnel. Your goal on this Friday is to focus on movement. By doing so, you’re saying thank you to our protectors for the freedom and safety that they provide to this great nation.
Please stay present and get the most out of this time – your time.
Always support our Troops and First Responders. God Bless America!
Let the Open begin!
*WarmUp:
2 minute Achilles plank
4 minute running clock warm up:
Jumping jacks
Air squats
Mountain climbers
Hollow rocks
—————–
Ankle hop 20m
Inch worm 20m x2
30/20/30
Bound side lunge
Pass through
Overhead squat
*To be completed immediately before WOD
WOD:
17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box
Post times/reps completed to beyond the whiteboard and games.crossfit.com
