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.

 

 

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