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CrossFit Black Ridge – CrossFit Friday schedule is 5/6/7/930 & 430 Metcon (Time) For time: “2018” 800 meter run 300 single unders 400 meter run 200 double unders 100 second bar hang 100 second hand stand hold 100 second elbow plank 18 28ft length bear crawls 35 minute cap 2×1 singles in place of doubles