260318 METCON
(Rounds, Sc, Fnd)
AMRAP 8:
10 overhead squats (65/95 lb)
5 chest-to-bar pull-ups
Rx2: 10 overhead squats (55/75 lb)
3 chest-to-bar pull-ups
Rx3: 10 overhead squats (35/45 lb)
5 ring rows
Masters 55+ option:
AMRAP 8:
10 overhead squats (55/75 lb)
5 pull-ups
Intended Stimulus
-5-8 rounds; advanced athletes could get 11 or more.
-Expect this workout to challenge midline, legs, and shoulder stability, especially further in.
-Unbroken overhead squats; most sets in :20-:30.
-Chest-to-bar pull-ups in :15-:45 and 1-2 sets.
| 1st | 8+7 Rx | Emily S Wed, Mar 18, 2026 | | 2nd | 6+8 Rx | Robbie Wed, Mar 18, 2026 | | 3rd | 6 Rx | Erika R Wed, Mar 18, 2026 | | 1st | 10 Rx | Jeremy Wed, Mar 18, 2026 | | 2nd | 9+10 Rx | Willy Wed, Mar 18, 2026 | | 3rd | 8+11 Rx | Caleb Nu Wed, Mar 18, 2026 |
| Jeremy | 10 Rx | | | Willy | 9+10 Rx | | | Caleb Nu | 8+11 Rx | | | Emily S | 8+7 Rx | | | Justin U | 7+12 Rx | | | Thomas B | 7+1 Rx | | | Dale | 7 Rx | Masters, FS | | Robbie | 6+8 Rx | Masters | | Andrew | 6+6 Rx | Front squat | | Tom | 6+4 Rx | | | Mike | 6 Rx | | | Greg U | 6 Rx | masters | | Cooper T | 6 Rx | | | Erika R | 6 Rx | | | Chad | 5 + 8 Rx | | | Gavin | 6+10 Sc | 75lb OHS, all else Rx | | Jake D | 6+5 Sc | | | Blake P | 6 Sc | | | Evan B | 6 Sc | RX reps | | Lyndsie | 6 Sc | | | Alex A | 6 Sc | Rx sub: Strict pullups | | Taylor A | 5+11 Sc | 20lb jumping pull ups | | Kelly P | 5+3 Sc | 65lb Kipping pull ups | | Kelly S | 4+8 Sc | Kipping pull ups | | Megan M | 4+8 Sc | | | Alicia | 7 Fnd | 35/banded pu | | John W | 6+10 Fnd | | | Julie | 6 Fnd | 35, 5 banded PU | | Alex D | 5+7 Fnd | 65lb RX reps | | Mariah | 5+7 Fnd | 55lb | | Madelyne | 5+7 Fnd | RX reps 45lb Kipping pull ups | | Veronica | 5 Fnd | 55lbs banded pull ups | | Gabriela | 5 Fnd | | | Kristen | 9 | scaled | | Debra | 8+3 | scaled | | Adam | 7+9 RX2 | | | Jessica T | 7+9 | 65#, 3CTB | | Kim | 7+8 | 65 FS | | Julia F | 7+3 | 55# | | Elizabeth | 7 | front squat, PUs and ring row | | Cecy | 7 | 45#, 3 | | Melinda | 7 | Scale | | Christine | 6+10 | 55#, 5 PUs | | Jeanne | 6 | scaled 45# ring rows | | Lauren Wa | 6 | scaled | | Rylie | 6 | 55#, jumping CTB | | Aniki | 6 | 27.5# | | Pam | 6 | front squat, band PUs | | Jen | 5+11 | scaled | | Alice | 5+10 | scaled | | Drew | 5 | scaled | | Jemma | 5 | scaled | | David R | 5 | 45#, jumping PUs | | Caroline | 5 | scaled | | Ron | 5 | 95#, FS | | Scott P | 4+5 | scaled | | AJ | 4 | scaled | | Morgan w | 3 | Scale |
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