WORKOUT OF THE DAY

Black Jack

1 Power Clean + 1 Squat Clean + 2 Jerks
Unbroken complex.
Any style jerk, no push press.

Black Jack
Push Ups
20
19
18

1

Sit Ups
1
2
3

20

(Keep totaling 21 with both movements)
15min time cap!

L2 Start at 15 Push Ups 6 Sit Ups…
L1 Start at 10 Push Ups 11 Sit Ups…

Recovery: 2 Rounds of 3 Inch Worms, 5 Pull Ups/Ring Rows, 10 Air Squats
MASH!!

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Hey everyone! For those of you who have been with us since the beginning you should remember that we have
Memorial Day Murph!
MEMORIAL DAY HOURS 9am-Noon BBQ to follow!! Join us on Memorial Day for our annual Memorial Day Murph! 9am-Noon (or
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HOLIDAY SCHEDULE: Christmas Eve: Morning classes only and will require sign up, the final morning schedule for 12/24 will be
Holiday Chill Session
Hey everyone! The Holiday’s are always crazy times but a few of you guys have voiced wanting a little get
CLOSING EARLY!
CLOSING EARLY! Due to road conditions changing rapidly we will NOT be having the 6:45pm class. 4:45 ad 5:45 is

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Crossfit is a state of mind…
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Very supportive crew at CrossFit Bangor. I will definitely be visiting again :-)
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