November 11, 2023

CrossFit – Sat, Nov 11


A. General

200m Jog

10 Box Step ups

B. Mobility

1 min pigeon stretch each side



Chad 1000x

1000 Box Step Ups 20″ box

with weighted vest of your choice.

If no weighted vest, 1 DB you can place on the shoulders or behind the next of 10-25# or do no weight at all so you can move quickly. This will be a mental grind.

Split this with a partner or do this alone.

TC: 45 mins.


Beginner 500 Box Step ups with no weight

Intermediate 750 Box Step ups light weight

Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD.

The goal of this partnership between CrossFit, The Step Up Foundation, and GORUCK is to join in the fight against veteran suicide while emphasizing the importance of mental health for the general public — and the importance of fitness for mental health — as well.