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CrossFit Black Ridge – CrossFit Please come early to warm-up. Gym will be open by 7 a.m. at the latest. Suggested warm-up: 5 mins foam roll 5 mins run/bike/row 5 mins specific mobility (hips, shoulders and ankles) 5 mins dynamic stretching Crossover Symmetry Routine 5 -10 mins Empty barbell work (muscle snatch and overhead squat)…