TIME DILATION

Level I

0-6 Minutes   95#/63# Thruster/Pull Up   10-15-10

6-10 Minutes   115#/73#  Clean and Jerk  X 20

10-15 Minutes   Push Ups  x  30

15-19 Minutes   500m Row

19-24 Minutes  Box Jumps  24"/20"  X  50

Post Rx'd or Not.

Level II

0-6 Minutes   115#/83# Thruster/Pull Up   10-15-10

6-12 Minutes   175/118# Clean and Jerk  x 20

12-18 Minutes  Muscle Ups x 20/15

18-21 Minutes  500m Row

21-24 Minutes  100 Double Unders

24-26 Minutes  Burpees x 20

Post Rx'd or Not.

You must complete the work prescribed within the time limit listed on the left.  Finish early, you get to rest before moving on to the next task.  Do not do the work within the time limit, no rest. Directly move on to the next task. Thank you 3-2-4 Training.

 

This Friday is the start of the Southern California Regional competition for the 2011 CrossFit Games. They are being held at Cal State Long Beach.  Tickets for the entire weekend are on sale now on the Games site. If you are interested in going up for just a day or two, tickets are available at the venue for $10.00 per day.  Children 12 and under are free.  We would love to see you there cheering and supporting Team CrossFit East County (Newman, JoJo, Scotty, Teshina, Anni, and Lisa) and Briley Ochs as they do their best to join Paul and Diana at this year's CrossFit Games.  For more information check out the CrossFit Games site Southern California Region.  We will have a modified class schedule over the weekend.  Check the blog for details starting Thursday evening.