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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: 30 sec Squat Hold 30 sec DB/KD Overhead hold 30 sec rest x4 Metcon: Strength and size For Quality 4 rounds: 10 Db Strict press 10 Wide push ups 4 rounds: 10 Split squats each side 10 High Jumping squats 4 rounds: ON dumbbells…