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Metcon (AMRAP – Rounds)

SCC Partner Beach WOD


Buy-in – 400m partner sandbag carry.


Both partners work, alternating rounds,

Partner 1 – 100m run/ “swim”

Partner 2 – AMRAP of 10 burpees, 10 sandbag back squats.

At the call of 3,2,1, GO! Both partners will complete the 400m sandbag carry buy-in. Work does not start until both partners finish the buy-in. After returning, Partner 1 will take off on their run/swim and Partner 2 will begin the AMPAP of burpees and back squats. Partner 2 keeps working until partner 1 returns, then partners will switch. Partners will continue to alternate rounds until the 20 minute time cap. Your team score is the total number of completed rounds and reps of burpees and back squats.