CrossFit Hero WOD: Roney

Warmup
4 Rounds
8 Box Steps
6 Pushups

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.

"Roney"
Four rounds for time of:
​Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push Press, 11 reps
Run 200 meters
135 pound Bench Press, 11 reps

​Recovery
​​Run 800 Meters
3x 1:00 Plank Hold
​Run 800 Meters