Level 1

3 Rounds
25 Double Unders
20 Goblet Squats  53#/35#
5 Burpee Box Jumps  20″
– Rest 3 minutes –
3 Rounds
20 Calorie Row
20 Overhead Walking Lunges   45#/35#
15/10 Push Ups
10 Pull Ups
– Rest 3 minutes –
800m Run
Post time minus 6 minutes.

Level 2

5 Rounds
15/10 Calories on Assault Bike
5 Power Cleans   185#/135#
– Rest 5 minutes –
On the 1:10
200m Run X 6
Post time, Rx or cycles completed.

Notice:  We are hosting CrossFit HQ’s Level 2 cert the weekend of March 3 – 4.  We will be closed that weekend.  We will have a off site workout on Saturday.  Details to come.