A.  L-sit hold practice.  Work up to as long a hold as you can.  5 attempts minimum.  Use rings, bars, boxes, or parrallettes

 

 

B.  For time:

 

Row 1000 meters, then

 

21-15-9 reps of:

Hang Power Snatches (95/65)

Sit-ups with medicine ball (20/14)

Kettlebell Sumo Deadlift High pulls (70/53)

 

Row 1000 meters to finish

 

C.  Don’t forget to sign up for the CrossFit Open!  Email Matt Trial at mtr1441@gmail.com for sign up details!