Today is Forged Friday at New Species CrossFit. This day is a tribute to all of the men and women in uniform. Please take care in delivering your best effort as an athlete and as an American as a way of honoring those that help keep us safe and free everyday.
Always support our Troops and First Responders. God Bless America!
Row 500 (Easy Pace)
x50 Plank Shoulder Tap
Slow Bear Crawl
Para Plyo Jump
4 minute Hoover catch
7 Rounds FTx:
x8 BW ManMaker
x12 Jump Squat
x80m Perimeter Walk w/x2 KB held in FRONT RACK position (53/35)
*Tailpipe style hold – Knuckles meet in middle at all times.
**Shoulder carries will be frowned upon
x100 MedBall Chest Passes