CrossFit FYR – CrossFit

Back Squat (5×7 building)


Mote (AMRAP – Rounds and Reps)

20 min AMRAP

8 deadlifts

10 Cleans

12 Shoulder to OH

200 singles

rx= 155/105

int= 115/75

scaled= 95/55

This workout is dedicated to Staff Sgt. Sky Mote who passed away on August 10, 2020 when his team began to receive heavy fire from an Afghan uniformed police officer who was attacking them from within their tactical operations center.

Badly wounded, Mote, an explosive ordnance disposal technician, exposed himself to more gunfire in an attempt to draw attention away from his fellow Marines and distract the shooter.

“In his final act of bravery, he boldly remained in the open and engaged the shooter, now less than five meters in front of him,” MARSOC officials said in a release. “He courageously pressed the assault on the enemy until he received further wounds and fell mortally wounded.”

Staff Sgt. Sky Mote posthumously received the military’s highest honor, Navy Cross. According to MARSOC officials, Mote will be the third member of MARSOC to receive the prestigious award.

The workout was designed by Coach Jason Shand of CrossFit Kent Island @crossfitkentisland (Stevensville, MD, USA). He shared, “About a month ago, I programmed the CrossFit mainsite workout “Nukes” for the gym. As I was reading about Matthew “Nukes” Manoukian in preparation for class, I came across the story of his death. Both Nukes and Mote were incredibly heroic on that fateful day and both were posthumously awarded the Navy Cross. I searched for a Hero WOD that honored Mote, since there was a well-known workout to honor Nukes but I could not find one. So I came up with this.”

The rep scheme signifies the date of Mote’s death, 8-10-12.

Fit AF

Metcon (AMRAP – Rounds and Reps)

20 min amrap

20 shoulder taps

15 push ups

20 ball slams

100 singles