unleashtheevolution.com
Forged Friday
Today is Forged Friday at New Species CrossFit. This day is a tribute to all of the men and women in uniform. Please take care in delivering your best effort as an athlete and as an American as a way of honoring those that help keep us safe and free everyday. Always support our Troops and First Responders. God Bless America! WarmUp 2mAP Row 500 (Easy Pace) 30/20/30 x50 Plank Shoulder Tap BuyIn Fx WarmUp 20m Slow Bear Crawl Para Plyo Jump Lateral Shuffle BuyIn 4 minute Hoover catch *small groups WOD 7 Rounds FTx: x8 BW ManMaker x12 Jump Squat x80m Perimeter Walk w/x2 KB held in FRONT RACK position (53/35) *Tailpipe style hold – Knuckles meet in middle at all times. **Shoulder carries will be frowned upon CashOut *Partner up x100 MedBall Chest Passes (x50 each)