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Keep the row and pull-up/band-assisted pull-up smooth enough that you can hold pace for the full 12 minutes. Scale by reducing the box height, using ring rows, or cutting the goblet squat load so intermediate athletes can keep moving without long breaks. Inspired by today's trends — CrossFit's Workout Of The Day.
Pull, Squat, Pace
- 8 Pull-up
- 12 Goblet Squat @ 32lb
- Row 200m
EQUIPMENT
pull-up barrowerdumbbellsbox
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