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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds of “Cindy” 5 pull-ups 10 push-ups 15 squats THEN: Baby “Fran” 12-9-6 thrusters 95/65 pull-ups THEN: 2 Rounds of “Helen” 400 Meter run 21 Kettle Bell swings 53/35 12 pull-ups 30 minute time cap