Blog
20
01
2017

Forged Friday 

Today is Forged Friday at New Species CrossFit. As many or all of you know, this day is reserved for the patriotic honor of our U.S. Military and First Responders. Today’s WOD should serve as an opportunity to say thank you to these great Americans. 
Always support our Troops and First Responders. God Bless America!

WarmUp
2m AP

30/20/30

THEN 

x2 Rounds of:

Ostrich

Penguin 

BearCrawl Forward

BearCrawl Reverse 

WOD #1
3 RFTx x10 Barbell Push Jerk (45/35)

*Rest in rack position only

x20 PST

400m Row 

3 minute rest 
WOD #2
3 RFTx

x9 SDHP (70/53/35)

x15 Broad Jump (Body Height Min.)

x21 WBS (30/20/14)

CashOut 
Accumulate 2 minutes of Gymnastic Holds or Hangs (bar/rings/parallettes/HS-Holds etc…)