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CrossFit Black Ridge – CrossFit Fun day Friday. View Public Whiteboard Metcon (Time) 3 rounds for time of: 1 min of L-sit hold from the ground on 2x45plates 2 min holding a handstand 500-m row *25 minute time cap *Modify L-sits inbetween 2x 20 inch boxes, or even sitting on a bench with legs extended.