• Trigger/Warm-up/Mobilise/Activate

  • 1) EMOM for 12 minutes
  • Odd Minutes – completing 20 Pull-up’s:
  • Even Minutes – completing 60 DU’s

  • then…

  • 2) Complete the following for time:
  • 2 Min of cumulative front bridge…straight into 3 Rounds of the following couplet for time:
  • *600 m Run
  • * 30 Ring Dips (Scaling – normal dips; Further scaling – push-ups)
  • After the 3 rounds straight into…1 min of cumulative Left side bridge and 1 min of Right side bridge.

  • Time Cap 17 min

  • Score = Time or Time plus 1 sec / rep missed

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Gary Helmick (left) and Rich Froning (Right) flipping the “Pig” during the Burden Run at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)