Forged Friday

Today is Forged Friday at New Species CrossFit. 
This is our day as CrossFit Athletes to honor all the men and women that keep this country safe and free. 
Always – always – always support our Troops and First Responders. God Bless America! 
WarmUp

2m AP

1m Bushman Pose

x20 OH PVC Lunge

x20 OH PVC JumpSquat

x20 Hollow Rock

x20 PST
Strength:

DL 1-1-1-1-1

*Take 20 minutes to establish 1rm

**Linear progression with x5 attempts 
WOD

“M•E Triplet Challenge”

x40 Box Jump 

x750m Row

x40 Jingle Jangle

REST 5 minutes REPEAT

*Athletes switch stations when EVERYONE has completed the movement. 
CashOut

-Mobility