FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. As patriots and athletes let us do our best mentally and physically as we honor yet another hero who made the ultimate sacrifice while serving during Operation Enduring Freedom. Marine Corps Lance Cpl. Christopher O. Grant, age 20, of Richwood, La., assigned to 1st Bn, 9th Marines, 2nd Marine Div, II MEF, Camp Lejeune, N.C., died Oct. 20 while conducting combat operations in Helmand Province, Afghanistan.

-Always support our troops and God Bless America!

WarmUp:
-Ball of Feet Drill x20m (3pauses/3rds)
-30/20/30
-CFE Wall Drill x8 interval Tabata

*Skill: 15min. PullUp Practice OR ME PullUp x1 attempt

W.O.D.
*13 RFTx
x10m Burpee Slam Ball Heave (50/40)
x10 AirSquat