Sunday 04/28/24

Workout

Warm Up

6 min AMRAP
10 air squats
5 push-up to toe touch
-– w /Empty Bar —
3 Deadlifts
3 HPC
3 Front squats
3 Push presses

“Roney”

4 Rounds for Time
200 m run
11 thrusters (135/95 95/75)
200 m run
11 thrusters (135/95 95/75)

200 m run
11 thrusters (135/95 95/75)

200 m run

11 thrusters (135/95 95/75)

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Background: Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh.

He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

The “Roney” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, September 3, 2013 (“130903”).

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