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CrossFit Black Ridge – CrossFit Work it Wednesday! View Public Whiteboard Metcon (AMRAP – Reps) 30 seconds on 30 seconds off for 6 rounds: alternating back racked lunges 45/35 Metcon (AMRAP – Rounds and Reps) 15 minute amrap 12 Box Jumps 24/20 9 Power Snatch 95/65 6 Pull-ups RXP Bar Muscle-ups