“CFA Anywhere” WOD, July 1, 2025

2-3 Rounds
15 Jumping Jacks
20 alt Bodyweight Lunge to High Knee
8 Arm Circles
20 High Knees in Place

then
3:00 AMRAP
5 Push Ups
10 Hollow Body Rocks
10 Backpack/Dumbbell Deadlifts
10 Shoulder Taps

Athletes Notes

• Jumping Jacks
• Reverse Lunge to High Knee – alternating
• Big Arm Circles
• High Knees
• Push Up
• Hollow Rocks
• Backpack Deadlift or Dumbbell Deadlift
• Plank Shoulder Taps

7 rounds
5 Deadlifts*
5 Hang Power Cleans*
5 Shoulder to Overhead*

-rest 2:00-

8 rounds
3 Deadlifts*
3 Hang Power Cleans*
3 Shoulder to Overhead*

-rest 2:00-

9 rounds
2 Deadlifts*
2 Hang Power Cleans*
2 Shoulder to Overhead*

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored by time for each of the three sets. There are three scores.

Workout Flow

5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead

-rest 2:00-

3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead

-rest 2:00-

2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead

Demo videos

• Dumbbell Deadlift
• Backpack Deadlift
• Double Dumbbell Hang Power Clean
• Backpack Hang Power Cleans
• Double Dumbbell Shoulder to Overhead
• Backpack Shoulder to Overhead

Scaling

5 rounds
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead

-rest 2:00-

6 rounds
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to Overhead

-rest 2:00-

7 rounds
2 Deadlifts
2 Hang Power Cleans
2 Shoulder to Overhead

*Dumbbell (2×35/25) or Backpack

Mayhem Mom Mods

7 rounds
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead

-rest 2:00-

8 rounds
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to Overhead

-rest 2:00-

9 rounds
2 Deadlifts
2 Hang Power Cleans
2 Shoulder to Overhead

*Dumbbell (2×25) or Backpack

Check out our Scaling and Substitution Movement Document Here! for more recommendations!