Forged Friday

Today is Forged Friday at New Species CrossFit. The programming on this day is designed to challenge you to move better. More importantly, it is designed to remind us of the good fortune we have of being able to come together as a community in honor of all those who protect and serve this great nation of ours. With this in mind, let us perform today’s training with positive thoughts and holiday wishes for all of our U.S. Military and First responders.  

God Bless America!
Standard and movement review.

WOD:

17.4/16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225/155lb.

55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target

55-calorie row

55 handstand push-ups

Post total rounds and reps to beyond the whiteboard.