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CrossFit Black Ridge – CrossFit No speciality course this week at 630 View Public Whiteboard Metcon (Time) 4 rounds for time: 400 meter run 30 kb swings 20 single arm kb lunges 10R/10L 10 box jumps 24/20 1 minute rest Rx 53/35 kb *28 minute time cap *step ups are not Rx