“CFA Anywhere” WOD, March 25, 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:
Max Strict Pronated Pull Ups/Max Bent Over Rows* (cap at 20 reps)
Straight into 3 minute AMRAP
5 Devil Press* or Burpee Backpack Ground to Overhead
10 Box Jumps/Step Ups (24/20)
-rest 2:00-

Max Strict Pronated Pull Ups/Max Bent Over Rows* (cap at 20 reps)
Straight into 3 minute AMRAP
5 Devil Press* or Burpee Backpack Ground to Overhead
15 Air Squat
-rest 2:00-

Max Strict Pronated Pull Ups/Max Bent Over Rows* (cap at 20 reps)
Straight into 3 minute AMRAP
10 Box Jumps/Step Ups (24/20)
15 Air Squat
-rest 2:00-

Max Strict Pronated Pull Ups/Max Bent Over Rows* (cap at 20 reps)
Straight into 3 minute AMRAP
5 Devil Press* or Burpee Backpack Ground to Overhead
10 Box Jumps/Step Ups (24/20)
15 Air Squat

*Dumbbells (2×50/35) OR Backpack

Athletes Notes

Score

• This workout is scored on how many pull ups or bent over rows you complete in each set.
• Record your AMRAP scores in the notes.

Workout Flow

*At 3,2,1 Begin:

Max set Strict Pull Up or Bent Over Row

then as many rounds/reps as possible in 3 min of:
5 Devil Press or Burpee Backpack Ground to Overhead
10 Box Jumps/Step Ups

rest 2:00

Max set Strict Pull Up or Bent Over Row

then as many rounds/reps as possible in 3 min of:
5 Devil Press or Burpee Backpack Ground to Overhead
15 Air Squat

rest 2:00

Max set Strict Pull Up or Bent Over Row

then as many rounds/reps as possible in 3 min of:
10 Box Jumps/Step Ups
15 Air Squat

rest 2:00

Max set Strict Pull Up or Bent Over Row

then as many rounds/reps as possible in 3 min of:
5 Devil Press/Burpee Backpack Ground to Overhead
10 Box Jumps/Step Ups
15 Air Squat

Demo Videos

• Strict Pull Up
• Backpack Bent Over Row
• Dumbbell Devil Press
• Backpack Ground to Overhead
• Box Jump
• Box Step Up
• Air Squats

Scaling

For Time:
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
3 Devil Press or Burpee Backpack Ground to Overhead
7 Box Step Ups
-rest 2:00-

Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
3 Devil Press or Burpee Backpack Ground to Overhead
10 Air Squat
-rest 2:00-

Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
10 Box Step Ups
10 Air Squat
-rest 2:00-

Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
3 Devil Press or Burpee Backpack Ground to Overhead
10 Box Step Ups
15 Air Squat

*Dumbbells (2×35/25) or lighter OR Backpack

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