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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) emotm for 30 minutes!! 30 seconds on 30 sconds off all movements. Minutes 0/5:00 kb swings 53/35 Minutes 5:00/10:00 situps Minutes 10:00/15:00 pull-ups Minutes 15:00/20:00 goblet squats 53/35 Minutes 20:00/25:00 double unders Minutes 25:00/30:00 Russian twist (25/15lb plate) singles divided 3×1