Forged Friday

Classes at 8/9am, noon and 430/530pm today!

Today is Forged Friday at New Species CrossFit. On this day following the Thanksgiving holiday, we would like to thank the men and women, both domestically and abroad, who help defend our country. As coaches we feel the best wayto thank the troops is to train as hard as possible. 

Always support our Troops and First Responders. God Bless America! 
WarmUp

2m AP

x20 of each of the following:

-Pass Through

-Lateral Lunge

-OH Jump Squat w/PVC

-Stiff Leg Deadlift w/PVC

-Hollow Rock w/PVC

WOD
EMOTM x10 Minutes

x10 RKBS *AHAP

THEN

x10 Box Jump (30/24/20)

THEN 

x100m Row 

CashOut
100m Bear Crawl