“CFA Anywhere” WOD, March 20, 2025

2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog

Athletes Notes

• Dynamic Squat Stretch
• Butt Kicks
• High Knees
• Push Up to Downward Dog

For Time

18-15-12
Thrusters (Dumbbells (2×50/35) OR Backpack)
Lateral Burpee over Object
-rest 5 minutes-

15-12-9
Thrusters (Dumbbells (2×50/35) OR Backpack)
Lateral Burpee over Object
-rest 5 minutes-

12-9-6
Thrusters (Dumbbells (2×50/35) OR Backpack)
Lateral Burpee over Object

Athletes Notes

Score

• This workout is scored based on how quickly you complete each set! There are 3 scores.

Workout Flow

18 Thrusters
18 Lateral Burpee over Object
15 Thrusters
15 Lateral Burpee over Object
12 Thrusters
12 Lateral Burpee over Object

-rest 5:00-

15 Thrusters
15 Lateral Burpee over Object
12 Thrusters
12 Lateral Burpee over Object
9 Thrusters
9 Lateral Burpee over Object

-rest 5:00-

12 Thrusters
12 Lateral Burpee over Object
9 Thrusters
9 Lateral Burpee over Object
6 Thrusters
6 Lateral Burpee over Object

Demo Videos

• Dumbbell Lateral Burpees
• Dumbbell Thruster
• Lateral Burpee Over Backpack
• Backpack Thruster

Scaling

15-12-9
Thrusters (Dumbbells (2×35/25) OR Backpack)
Lateral Burpee over Object
-rest 5 minutes-

12-9-6
Thrusters (Dumbbells (2×35/25) OR Backpack)
Lateral Burpee over Object
-rest 5 minutes-

9-6-3
Thrusters (Dumbbells (2×35/25) OR Backpack)
Lateral Burpee over Object

Mayhem Mom Mods

18-15-12
Thrusters (Dumbbells (2×35) OR Backpack)
Line Facing Modified Burpees
-rest 5 minutes-

15-12-9
Thrusters (Dumbbells (2×35) OR Backpack)
Line Facing Modified Burpees
-rest 5 minutes-

12-9-6
Thrusters (Dumbbells (2×35) OR Backpack)
Line Facing Modified Burpees

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!