Sunday

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CrossFit Black Ridge – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Bootstrapper :30 Cossack Squats :30 Inch Worms DL Focused Warm-up (with a barbell) 2 ROUNDS 5/5 RDL :30 Mountain Climbers 10 Sumo Deadlifts :30 Up-Downs 10 Deadlifts Skill Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 3 Push-Thru*…

Sunday

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CrossFit Black Ridge – NC30 View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND 10 Scap Push-ups 10 Forward Lunges 10 Slam Ball Bent Over Row 10 Slam Ball Deadlift 1 ROUND 20 Alt. Shoulder Taps 10 Alt. Reverse Lunges 10 Slam Ball Overhead Presses 10 Slam Ball Ground to Overhead Workout Metcon (AMRAP –…