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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) For Time: 800 meter run then: 3 rounds of: 20 kb swings 53/44 15 goblet squats 53/44 10 hand stand pushups (ab mat) then: 800 meter run 40 minute time cap RX plus *mile runs *5 ring or bar muscle ups each round after hspu