Blog
22
08
2013

FORGED FRIDAY

FORGED FRIDAY

Today New Species CrossFit will W.O.D. to honor all those who fought and died in Operation Enduring Freedom, Operation Iraqi Freedom and Operation New Dawn. Let’s go extra hard today as our way to say thank you to the U.S. Military and all of it’s Allies that have made this sacrifice for us. -God Bless America

Warm Up:
2min. AP
Run 400
30/20/30
Group Hoover Ball Catch x2 minutes (2 rds with :30s rest btwn.)

BuyIn/CashOut
HR PushUp x30
Butterfly SitUp x30

W.O.D. *5 RFTx
Deadlift x8 (225/155)
Burpee x8
Pull Up x8

Post time to comments.

20130822-211126.jpg