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CrossFit Black Ridge – CrossFit Metcon (AMRAP – Reps) 40 seconds on/20 seconds off for 12 minutes alternate movements each minute -wall balls 20/14 -front rack alternating lunges -overhead squats 75/55 Metcon (AMRAP – Reps) At the 15 minute mark: 5 minute amrap 20 overhead squats 20 front rack alternating lunges -max effort wall balls