Raider CrossFit

WOD

CrossFit

▶️ Warm Up
3 Sets of
5 BB Sumo Deadlift
20" Plank Shoulder Touch
10 Air Squat

▶️ WOD
Team of 2
For time
600m Double DB/KB Farmer Carry 24/16
60 Sumo Deadlift High Pull 50/35
60 Thruster 50/35
.
400m Double DB/KB Farmer Carry 24/16
40 Sumo Deadlift High Pull 50/35
40 Thruster 50/35
.
200m Double DB/KB Farmer Carry 24/16
20 Sumo Deadlift High Pull 50/35
20 Thruster 50/35

Time Target
Excellent Score < 23'00"
Target Score > 23'00" - 30'00" <

▶️ Cash Out
#EnjoyTheRaide

PowerBuilding

W/u
3 Sets of
10 Scapular Pull Ups
10 Down & Up
10 Sit Ups

4 Sets of
Max Effort Pull Ups
Max Effort Push Ups

EMOM 15' 40"On/20"Off
Min 1: Deficit Split Squat
Min 2: Tall Kneeling KB Halo
Min 3: Hollow Position