Forged Friday 

Today is Forged Friday at New Species CrossFit.  As athletes and coaches we always want to support and thank our U.S. Armed Forces and First Responders for keeping our country free and safe. 
As you move today,  keep in mind that one of the greatest luxuries we have as athletes and Americans  is to be able to come into New Species and take advantage of the positive energy that exists here.  With that in mind, be sure to use this place as a mechanism to fuel your daily lives and always  know that we have your back so you can be better at moving…. Period. 
Always support our Troops and First Responders.  God Bless America!
WARM UP

2m AP

5m RC (BC/AS/MC/HR)

30/20/30
Buy In 

x7 Rounds  

25m Sprint Bear Crawl

*30 sec. rest btwn. attempts 
WOD 

*7 RFTx

x20 Plank Shoulder Tap 

x15 Wall Ball Shot (30/20/14)

x10 Box Jump (36/24/20)

 

CashOut

x750m Row