“High and Low”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Clean and Jerk double

2. Conditioning – “High and Low”

Weightlifting

Clean and Jerk

– Goal for this session is to build up to a heavy, unbroken double

– Pausing at the floor to re-grip doesn’t count as a double

Conditioning

High and Low (AMRAP – Reps)

0:00-3:59

24 Box Jump Overs

24 Alternating Hang Dumbell Clean and Jerks

AMRAP Burpees

4:00-6:59

20 Box Jump Overs

20 Dumbbell Hang Clean and Jerks

AMRAP Burpees

7:00-9:00

16 Box Jumps Overs

16 Dumbbell Hang Clean and Jerks

AMRAP Burpees

Alpha: 24/20, 50/35

Bravo: 24/20, 35/25

Charlie: 20/12+, 30/20

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