Order now on the iBuy for ‘CrossFit Bellevue | Thick Hoodies’ from Kotis Design

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-hang power cleans, 10 hang cleans, 5-cleans.

Strength:  Clean 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%

WOD: “Michael” Three rounds of 50-ghd sit-ups, 50-GHD hip extensions, 800 m run.

If you have been on vacation or have never used the GHD then dont even think of doing GHD sit-ups.

Games Prep: Five rounds of 9-135 / 95lb Dead-lift, 6-135/95 Hang power snatch, 3-135 / 95lb Overhead squat.

Recovery:Total body stretch.