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Keep the pull and squat smooth so you can stay moving for the full 12 minutes. Scale the pull-up to ring rows or banded pull-ups, and shorten the row to 200 m if you need a more repeatable pace; this is a great fit for an intermediate athlete on a busy day. Inspired by today's trends — CrossFit Jenks | Tuesday, July 7, 2026.
pull squat sprint
- 6 Pull-up
- 12 Air Squat
- Row 250m
EQUIPMENT
pull-up barrower
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