FORGED FRIDAY
Today is Forged Friday at New Species CrossFit. Our training today is necessary. Our workout is purposeful and well planned. Everything we do in here today is for the sole purpose of honoring:
Staff Sgt. Marcus Bawol, who died when a U.S. Army UH-60 Blackhawk Helicopter crashed near Eglin, Florida, at approximately 8:30 p.m. March 10, 2015. Staff Sgt. Bawol, 26, a native of Warren, Michigan, served within U.S. Marine Corps Forces, Special Operational Command as a critical skills operator. His personal awards include the Navy and Marine Corps Commendation Medal, Navy and Marine Corps Achievement Medal, Combat Action and Good Conduct Medal. U.S. Marine Bawol was one of seven Marines killed in this incident.
Let us alway support our Troops and First Responders. God Bless America.
WarmUp
x500m Row
x20 reps of:
PushUp
SitUp
JumpSquat
BuyIn/CashOut
x5 TI of: 5m Jungle Jangle
WOD
21-18-15-12-9-6-3 reps of:
Hang Clean
Bar over Burpee