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Choose a pull-up variation and a squat load that lets you keep moving for all 12 minutes without long breaks. If needed, scale to ring rows, goblet squats, or a moderate machine pace so this stays smooth and repeatable for a lunch-break burner. Inspired by today's trends — CrossFit | CrossFit Workout of the Day 260701.
steady pull
- 8 Pull-up
- 10 Front Squat @ 95lb
- Row 200m
EQUIPMENT
pull-up barrower
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