“CFA Anywhere” WOD, July 27, 2026

*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 5:00
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
5 Goblet Squats
20 Single Unders or Line Hops

Athletes Notes

• Banded Strict Press
• Crush Grip Dumbbell Strict Press
• Dumbbell Goblet Squat
• Single Unders
• Line Hops

4 Rounds
10 Thrusters (2×50/35 or Backpack)
50 Double Unders or Penguin Hops

-rest 5:00-

4 Rounds
10 Front Squats (2×50/35 or Backpack)
50 Double Unders or Penguin Hops

Athletes Notes

Demo Videos

• Dumbbell Thruster
• Backpack Thruster
• Double Under
• Penguin Hops
• Dumbbell Front Squats
• Backpack Front Squat

Flow

As quickly as possible, complete
10 Thrusters
50 Double Unders
10 Thrusters
50 Double Unders
10 Thrusters
50 Double Unders
10 Thrusters
50 Double Unders

-rest 5:00-

As quickly as possible, complete
10 Front Squats
50 Double Unders
10 Front Squats
50 Double Unders
10 Front Squats
50 Double Unders
10 Front Squats
50 Double Unders

Scaling

4 Rounds
10 Thrusters (2×35/20 or Backpack)
50 Single Unders or Line Hops

-rest 5:00-

4 Rounds
10 Front Squats (2×35/20 or Backpack)
50 Single Unders or Line Hops