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CrossFit Black Ridge – CrossFit coaches spend 10 minutes on group mobility. View Public Whiteboard Metcon (AMRAP – Reps) emotm for 8 minutes even- 30 seconds alternating pistols odd- 30 seconds ring dips Metcon (Time) 30-20-10 Overhead Squat 95/65 RX Plus 135/95 Push-ups 12 minute time cap