Total 105min

WU: gymnastics WU
10min EMOM: 3 x hang squat clean
Strength: push press 3x3

Metcon: Crossfit regionals event 4 2014
Against time, 30min timecap
50 cal row
50 over the box jumps 20"
50 deadlift 55kg
50 wall ball 6kg
50 push-ups (scaled from ring dips)
50 wall ball
50 deadlift
50 over the box jumps
50 cal row
Result: 30.00, left to do: 40 over the box jumps, 50cal row
Average HR 181, max HR 193

Post workout: 1500m row