Boxing and Conditioning with Coach Fernando: 6:30-7:30pm, Lincoln Square.  All members welcome.  No equipment or experience needed.

A. Bradford 5: 5 Sets
Find heavy 5

B. E.O.M.O.T.M: 14 Minutes
30 ON/30 OFF
Odd minutes: Pushpress, max reps 135/95lbs
Even minutes: Strict Chinups, max reps

Volume work (V): On all odd rounds perform max reps Pushpress at weight chosen for 30 seconds, rest 30 seconds between rounds. On even rounds perform max reps strict chinups for 30 seconds, rest 30 seconds between rounds. Alternate between the two stations for 14 minutes or 7 rounds each.

C. 3 Rounds each partner
Banded Partner Sprints X 50 feet
Clapping Pushups x 10
Banded Partner Sprints X 50 feet
Clapping Pushups X 10
Switch partners and repeat.
Rest as needed between rounds.

CrossFit Defined Team 2014.

CrossFit Defined Team 2014.