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Fork spring and oil level

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Hi Im a intermediate vet rider 05crf450 stock was reading some posts about changing fork springs to .49 and oil to 380cc for my weight is this a good mod 185 without gear . I notice in braking bumps forks a bit harsh .

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thanks shawn was wondering if that is ok for my weight if so ill go ahead and buy some 49s also can you use atf in the forks ?

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