Forged Friday

Today is Forged Friday at New Species CrossFit. We are here as athletes and Americans to exercise our freedom. It is important to never forget the men and women that provide the very freedom which allows us to stand here today. 
With that in mind let us pay special tribute in honoring;

Staff Sergeant Matthew V. Thompson, died August 23, 2016 while serving during Operation Freedom’s Sentinel. Staff Sgt. Thompson was 28 years of age of Irvine, CA. He was assigned to 3rd Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. died Aug. 23 in Helmand Province, Afghanistan, of injuries caused by an improvised explosive device that detonated near his patrol while conducting dismounted operations.

Please take your training to a higher level today in order to honor this American Hero. 
Always support our Troops and First Responders. God Bless America!
2m AP

30/20/30 w/Bands

x20 PVC Good Morning

x30 Alternating Bird Picker

*2 Rds. for best mechanics of:

x10 Slow Deadlift (135/85)

*3 sec pause at top

x10 Front Squat (135/85)

*3 sec pause at bottom 

Perform the following within 1-minute as fast as possible. 

x4 DL (155/105)

x4 Front Squat (155/105)

Once completed REST in front rack position for remainder of that minute. Then rest :30 seconds completely unloaded.
Perform this for 10 Rounds.  

*4 RFTx

x10 BFly SitUp

x30 Double Under