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CrossFit Black Ridge – CrossFit Class schedule Friday’s are 5/6/7/930am and 430pm. View Public Whiteboard Metcon (Time) for time: 2 minute hand stand hold 1 minute bar hang 30 kb alternating lunges 53/35 400 ft kb pull 30 kb alternating lunges 1 minute bar hang 2 minute hand stand hold *kb is pulled across the…