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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Time) 5 rounds of: 30 second hand stand hold 30 second hanging knee hold Then: 50 overhead squats 95/65 50 front rack lunges 95/65 50 kb swings 53/35 25 minute time capRX HKH are knee above the hips!! Not just close!! Hold the standard if you…