Forged Friday 

Today is Forged Friday at New Species CrossFit. This is the day for us to be mindful of the Heroes that defend our country. As we perform today’s programming, let us pay special tribute in honoring: Special Warfare Operator 1st Class Charles Keating IV, 31, of San Diego. Keating, a Navy Seal was shot and killed on May 3, 2016, in Iraq during a gunbattle that involved more than 100 Islamic State fighters.Please keep this warrior in your heart and on your mind as you train today. Know that your physical effort is a way to honor and thank all of those who protect the United States of America.

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

WarmUp

2m AP

5 minute RC WarmUp (standard)

BuyIn

2 rounds of:

-20m Bear Crawl Forward

-20m Bear Crawl Backward

-10m Bear Crawl Lt. side

-10m Bear Crawl Rt. side

WOD

“Keating”

x800m Run

x60 RKBS (70/53/35)

x50 DU

x40 Butterfly SitUp

x30 Plank Shoulder Tap

x20 War & Peace (50/40)

x10 Burpee

x1k Row

*Count off 1 & 2 to determine Run or Row to start.