Today is Forged Friday at New Species CrossFit.
As coaches we ask that you pay special honor on this day to the two police officers who were slain in Des Moines, Iowa earlier this week. Officer Justin Martin, of the Urbandale Police Department on service since 2015, and Officer Anthony Beminio, a sergeant with the Des Moines Police Department on service since 2005.
Please keep these fallen heroes in your heart and on your mind as you train today
Always support our Troops and First Responders. God Bless America!
2 minute AP
5 min RC of:
-Plank Shoulder Tap
3 rounds of:
-20m Bear Crawl
-20m Broad Jump
Upon Completion-Run 400m
With a 20 minute running clock-execute the following movements:
x12 WBS (30/20/14)
*Remainder of minute = Burden Rest Overhead w/Ball
x12 Box Jump (24/20)
*Remainder of minute = Rest holding your box off the ground.
*As a group
x100 DU FTx