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CrossFit Black Ridge – CrossFit View Public Whiteboard Metcon (No Measure) Tabata 20 seconds on 10 seconds off for 4 rounds, change movements every interval. -single leg V-ups -russian twist 35/26kb -hollow rocks -static superman hold Metcon (Time) 3 Rounds for time: 20 wall ball 20/14 30 front rack lunges 95/65 *12 minute time cap