Warm Up
Run 800 Meters or Row 1000 Meters
Samson Stretch
Light Dead Lifts for 3 sets
Workout of the Day (WOD)
Dead Lift 3 – 3 – 3 – 3 (70%of max)
Rest as needed then:
“Black Jack”
Push Ups Sit Ups
20 1
19 2
18 3
……………
2 19
1 20
total reps is always 21 “hence Black Jack”
We had several surprise visitors today. Robert and Yu from CrossFit East (Jacksonville) and Joel owner of CrossFit Big Island Hawaii and a local friend Bryan who all enjoyed todays CrossFit Affliction WOD.
