Forged Friday

Today is Forged Friday at New Species CrossFit. As coaches and athletes we would like you to take a moment and reflect on how fortunate you are to be an American living in a free country.  It is important that we never forget those that protect us both stateside and abroad. If you know someone that has served or is serving, be sure  thank them in your own way. Please keep in mind the ever present dangers of our protectors; for they are what ensures that we can live in safe neighborhoods, schools and businesses. 
Always support our Troops and First Responders. God Bless America!
WarmUp

2 minute AP

1 minute Jumping Jack 

1 minute AirSquat

1 minute Mt. Climber 

1 minute  Hollow Rock
BuyIn 

4 Minute Hoover Ball Catch

*Small Groups 

WOD:
With an 18 minute running clock perform the following:

ODD MINUTE 
x12 WallBall (30/20/14)

or 

x12 KB Thruster (70/53/35)

*x6 Right/Left

EVEN MINUTE 
x7 Burpee Box Jump (30/24/20)

or 

x7 ManMaker (30#/20#/10#/BW)

CashOut
120 meter 

Animal Walk*