Forged Friday 

Today is Forged Friday at New Species CrossFit. All of our effort today is a symbol in honoring; Army 1st Lieutenant Adam Malson, died February 19, 2005 Serving During Operation Iraqi Freedom. 
Lieutenant Malson was 23 years of age of Rochester Hills, Michigan; assigned to the 4th Battalion, 31st Infantry Regiment, Fort Drum, New York was killed when an improvised explosive device detonated while he was on patrol in Baghdad. 
Let us keep this local Hero in our heart and on our mind as we train today. 
Always support our Troops and First Responders. God Bless America!
Warm Up

2m AP

5m RC “Eights”

*OHS-PVC *5m LatShuffle *AKBS-Light *Hollow Rock
BuyIn 

4 minute

HooverBall Catch

*Small Groups
WOD 

Perform x8 Tabata Intervals of one movement before moving on to the next. *Complete all 4. 

-Calorie Row 

-Bear Crawl 

-Target Touch (12″ Reach)

-WallBall (20/14) 

*Score = sum of all low scores