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CrossFit Black Ridge – CrossFit class at 5/6/7/930am & 430pm today View Public Whiteboard Metcon (Weight) E5M for 5 rounds 3 rep max bench press 60 second elbow plank 30 second hollow hold 30 second superman hold *make sure to have a spotter *score is a total of 5 barbell loads 100+100+105+105+110=520lbs