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CrossFit Black Ridge – CrossFit Class schedule for Friday 5/6/7/930am & 430pm Metcon (Time) With a up clock: 2 rounds for time: 30 lateral jump overs a 20 inch “PVC” 60 second hand stand hold 60 second hanging knee raised hold 9 minute time cap *modify 20in height by lowering the pipe onto a WB’s…