CrossFit Coal – CrossFit
Weightlifting
Sumo Deadlift (4-4-4-4)
Metcon
Metcon (AMRAP – Rounds and Reps)
11 min AMRAP
3 Bar Muscle UPS
6 Deadlifts 225/155
12 Wallballs 20/14
50 Double unders
Move quick. Weights and movements should allow you hit these movements unbroken.