CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

“Your mind is not your shoe size” – Jim Kwik


Follow Coach Margee!


Dead Meat (Time)

1 Mile Run, 50 Box Jumps, 50 Deadlifts

800 Met Run, 35 Box Jumps, 35 Deadlifts

400 Meter Run, 20 Box Jumps, 20 Deadlifts

Box – 24″/20″

Barbell – 185/135 or 155/105
The intended time range is around 25-30 minutes


The bar is designed to be on the lighter side of moderate.

This should be a weight that you can cycle for 30+ unbroken reps when fresh


Jump up to the box for RX

Stand to full extension on top of the box

We recommend jumping or stepping down over the riskier rebounding option.


1 mile run – 2k row or 100/75 calorie bike

800m run – 1k row or 50/35 calorie bike

400m run – 500m row or 25/18 calorie bike

Box jump – Jumping Lunges (50-35-20)

Deadlifts – Double DB deadlift (50-35-20)(50’s/35’s)

Single DB deadlift (75-50-25)