“CFA Anywhere” WOD, December 22, 2025

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

AMRAP 5 Minutes
5 Inchworm
5 Single Arm Upright Row (each side) (use band or dumbbell)
10 Single Leg Calf Raise (per side)
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)

Athletes Notes

• Inchworm
• Single Arm Dumbbell Upright Row
• Banded Upright Rows
• Single Leg Calf Raises
• Shoulder Swimmers
• Line Hops
• Single Unders

5 sets
6 (per side) Hang Muscle Snatch (50/35 or Backpack)
-rest :30 b/t sets-

Athletes Notes

Demo Videos

• Dumbbell Hang Muscle Snatch
• Kettlebell Hang Snatch with a backpack instead

Flow

6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
-rest :30-
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
-rest :30-
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
-rest :30-
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
-rest :30-
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)

Scaling

Lower weight to 35/20 or as needed.

10 Rounds
30 Double Unders or Penguin Hops
3 Push Up Renegade Row (2×50/35) or 6 Push Ups + 9 Backpack Bent Over Rows

*1 Push Up Renegade Row rep = 1 push up, 1 row, 1 push up, 1 row

Athletes Notes

Demo Videos

• Double Under
• Penguin Hops
• Dumbbell Renegade Row + Push Up
• Push Ups
• Backpack Bent Over Row

Flow

30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)

Scaling

10 Rounds
30 Single Unders or Line Hops
3 Push Up Renegade Row (2×35/20 or unweighted) or 6 Push Ups + 9 Backpack Bent Over Rows

*1 Push Up Renegade Row rep = 1 push up, 1 row, 1 push up, 1 row