July 11, 2016 CrossFit Coal – CrossFit Weightlifting Back Squat (3-3-3-3-3) Tempo Squats 3 sec down 3 sec hold 3 sec up Metcon Metcon (AMRAP – Rounds and Reps) Metcon 7 Min AMRAP 25 Double-Unders 5 Burpee Bar Muscle-ups