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Keep the pull smooth and the box jump-over unbroken if you can; scale by reducing pull-up reps, using jumping pull-ups or ring rows, and lowering the box height. Great for intermediate athletes looking for a fast, mixed-modal burner on a busy day. Inspired by today's trends — CrossFit Hero Workouts.
pull ride squat
- 6 Pull-up
- 12 Air Squat
- Row 200m
EQUIPMENT
pull-up barboxrower
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