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CrossFit BFG – CrossFit Metcon (Time) Thursday live: Warm up: 40 secs on/ 20 off -Slow air squats -PVC/Broom presses -V sit hold 2 rounds Metcon: ‘Kalsu with a Twist’ For time- 100 DB thrusters EMOM(inc 0:00)- 5 Burpees (Rest 3 mins) 50 Burpees EMOM(inc 0:00)- 5 DB Thrusters