Forged Friday 

Today is Forged Friday at New Species CrossFit.Now is the time when you must put forth your best effort as a symbol to Honor the Fallen. Let us be silent for a moment and take this time to honor; Army Sergeant Dillon B. Foxx who died February 5, 2010 while serving during Operation Enduring Freedom. Sgt. Foxx was 22 years of age, from Traverse City, Michigan; assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died February 5th in Bala Murghab, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive.

Please keep this soldier in your heart and on your mind today as you train.

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

WarmUp

2m AP

30/20/30

Then x2 Rounds of x10 each:

PushUp

Plate SitUp (25/10)

Slow Mt. Climber

Hollow Rock

Bird Picker (5 each side)

THEN

x3 total rounds of:

Global Shoulder Stretch *Partner

Buy In:

x45 PullUp FTx *Note number of attempts

WOD

EMOTM x10min.

x5 Burpee Squat/Clean/Heave (50/40)

Rest 3 minutes THEN

EMOTM x5min.

x10 SDHP (70/53/35)

*Rest = KB Rack Hold

CashOut

100m Walking Lunge