011016

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.

Warm Up:

  • Run 400m
  • Bootstraps
  • Spiderman
  • Piriformis
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Wall Squats x 10
  • Wall Climbs x 4
  • Ring Rows x 20
  • Med Ball Cleans x 10
  • Russian Twists x 20

WOD:

"Roney"

Four rounds for time of:

  • Run 200 meters
  • 135/95 pound Thruster, 11 reps
  • Run 200 meters (or Row 250m)
  • 135/95 pound Push press, 11 reps
  • Run 200 meters
  • 135/95 pound Bench press, 11 reps

Body Weight Roney

Four Rounds

  • Run 200m
  • 11 Air Squats
  • Run 200m
  • 11 Pike Push-Ups
  • Run 200m
  • 11 Push-Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com