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CrossFit BFG – CrossFit Metcon (Time) Monday’s live workout Warm up: 30 Sec squat hold bottom 30 plank hold 30 sec hollow hold 30 sec rest X 3 Metcon: For time: 120 Air squats Every 20 reps * 10 jumping lunges 90 Hand release push ups Every 15 reps * 10 Down ups 60 Ab…