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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds 30 s on 30 s off Assualt Bike Rower Box Jumps 24/20 Overhead Squats 95/65 TTB 1 min restMove from station to station. Minute 1 assualt bike; minute 2 rower; etc.