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CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

PLAY A GAME!

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15-12-9

Plate Ground to Overhead

Burpees to Plate

-12:00 Hard Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

1:00 Plate Gun Hold

15 Overhead Plate Tricep Extensions

(No Measure)