Pretty Fly


Pretty Fly

Midline for Quality: 3 Rounds (NOT FOR TIME)

25 Sit-ups

10 Lunges

10 Scap Pull-ups


Strength: Front Squat

8-6-4-2 Front Squat

*After completing, take 75% of your 4 then, 1-min AMRAP of FS

Metcon: (2) 4-min AMRAPS

4-min AMRAP

10 Dball OTS

7 T2B

(2-min REST) 

4-min AMRepsAP

60 Cal Row

Remaining Time: Air Squats


L1: 150/100, Unbroken T2B, 70/64 Cal Row, Pistols

L2: 120/80, T2B, 60/54 Cal Row, Air-Squats

L3: 80/60, K2E, 50/44 Cal Row, Air-Squats

L4: 25/20, Dragon Flies 40/34 Cal Row, Air-Squats


*Split the class so that we can have enough rowers/Dballs