Forged Friday 

Today is Forged Friday at New Species CrossFit. 
We are very fortunate to be living in a country that is free and safe. As coaches we ask that you put forth your very best today as a symbol of gratitude for those brave individuals that keep us out of harms way. 
Please keep all of our protectors in your heart and on your mind today as you train in honor of their sacrifice.
Always be strong – support our Troops and First Responders – God Bless America!
WarmUp

2m AP

30/20/30

Fx WarmUp x3
WOD #1 

*7 minute AMRAP:

x7 Stationary Lunge w/KB Rack Hold Right (53/35)

x7 Stationary Lunge w/KB Rack Hold Left (53/35)

x14 Grappling Shoot Through

x14 Target Touch (12″Max Reach) 
WOD #2

*7 minute AMRAP:

x7 5m Jingle Jangle

x14 Slam Ball Shoulder Clean (50/40)

x7 5m Jingle Jangle

x14 B-Fly SitUp