FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. Today we take time and effort to honor three fallen Heroes who died in 2010 while serving during Operation Enduring Freedom. 
Marine Sergeant Brandon C. Bury, 26 years of age of Kingwood, Texas. 
Marine Lance Corporal Derek Hernandez, 20 years of age of Edinburg, Texas. 
Marine Corporal Donald M. Marler, 22 years of age of St. Louis, Missouri. 
These men were assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, Calif.; All three died June 6, 2010, while supporting combat operations in Helmand province, Afghanistan. 
Let us use our heart, our mind and our physical ability to pay tribute to these great men. 
Always support our Troops and First Responders. God Bless America!
WarmUp

*5m RC of:

x10 AKBS

x5 5m Lateral Shuffle

x3 Burpee

x5 5m Lateral Shuffle
WOD

*Initiate WOD with: 

200m Run 

*Immediately followed by:

3 RFTx of:

x20 RKBS (106/70/53/35)

x10 Plate SitUp (45/25/10)

*Terminate WOD with:

x400 Run
**REST 5 minutes REPEAT
***MEET OR BEAT YOUR Tx

-Post best time and comments to whiteboard. 

That is all.