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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) tabata warm up, 20/10 second work rest ratio: 3 rounds rotating movements every interval. -jumping onto 45lb plate -elbow plank -hand plank -leg lifts -thrusters 45/35 Metcon (Time) For Time: 21-18-15-12-9-6-3 Thrusters 95/65 Box jumps 24/20 Step ups not RX