Forged Friday
Today is Forged Friday at New Species CrossFit. As Americans we must always be mindful of the risks that our Armed Forces and First Responders take. With that in mind let us take this next hour to honor all that they do for us on a daily basis. Please perform your very best today in and outside of the gym. You are free Americans and you are New Species Athletes.
Always support our Troops and First Responders. God Bless America!
WarmUp
2mAP
1 min. Bushman Pose
1 min. Perfect Plank
30/20/30
BuyIn
FxWarmUp for Speed
•BearCrawl
•ParaPlyo Jump
•Lateral Shuffle
WOD #1
*12 min. AMRAP
x14 WBS @ Standard
x12 WBS @ 1-Level Up
x10 WBS @ 2-Levels Up
x8 WBS @ 3-Levels Up
and
x7 BW ManMaker
*e.g. 3-Levels up = 20# Ball to 50# Ball
**10′ 8′ or 7′ Target
WOD 2
5RFTx
x11 SDHP (70/53/35)
x8 5m Jingle Jangle Touches