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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (Calories) In waves off the Assault bike 3 rounds for total calories: 20 second Assault bike sprint *Calorie carry-over is added to total rest 3-4 minutes between sets Metcon (Time) 3 rounds for time: 15 front squats 95/65 20 sit-ups *10 minute time cap