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CrossFit Black Ridge – CrossFit Normal class schedule Wednesday. View Public Whiteboard Metcon (Time) 3 rounds for time: 10/7 calorie bike 20 dumbbell hang clean and jerk 50/35 30 jumping air squats (on med ball) 40 double unders rest 3 minutes *go in one minute waves off the bike *2×1 singles *HC&J is 10/R-10/L