CrossFit Rochester

so my roommate came up with a workout which we did and it was a smoker to say the least it was

21-15-9
handstand pushups
KB swing (35lb)
and L sits

but for Lsits we held it for 45 sec 30 sec 15 sec

and dude we were smoked

finished off the day with a tabata on the bike and let me tell you i slept good last night

-Tim