Not sure if anyone saw the race this Saturday but here are the details, there are some of us doing it from the gym.
If you are interested just join the team Crossfit Syosset.
3 x 3 @75%
3 Reps Every 90 seconds
3 x 10 Speed Reps
Down Slow at 3 seconds pace and 1 seconds up
10 Reps Every 60 Seconds after the 10th rep is done
20 Reps Each Exercise with 1 min rest between rounds
Wall Ball 2o/14
Box Jump @24/20
Push Press @75/55