“CFA Anywhere” WOD, May 23, 2025

2-3 Rounds
15 High Knees
10 Arm Circles Forward & Back
5/side Samson Stretch
10 Glute Bridges
10 Air Squats
10 Inchworm to Push Up
8 Alternating Step Ups (onto workout box)
6 No Jump Burpees

Athletes Notes

• High Knees
• Big Arm Circles
• Samson Lunge
• Glute Bridges
• Air Squats
• Inchworm to Pushup
• Box Step Up
• No Jump Burpee

10 alternating Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs/Step Overs (24/20)

-rest 1:00-

20 alternating Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs/Step Overs (24/20)

-rest 2:00-

30 alternating Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs/Step Overs (24/20)
-rest 3:00-

40 alternating Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs/Step Overs (24/20)

Athletes Notes

Score

This workout is scored on how quickly you complete each set. There are 4 scores.

Workout Flow

10 Dumbbell Snatch or Backpack G2OH
15 Burpee Box Jump Overs/Step Overs
-rest 1:00-
20 Dumbbell Snatch or Backpack G2OH
15 Burpee Box Jump Overs/Step Overs
-rest 2:00-
30 Dumbbell Snatch or Backpack G2OH
15 Burpee Box Jump Overs/Step Overs
-rest 3:00-
40 Dumbbell Snatch or Backpack G2OH
15 Burpee Box Jump Overs/Step Overs

Demo videos

• Dumbbell Snatch
• Backpack Ground to Overhead
• Burpee Box Jump Over
• Burpee Box Step Over

Scaling

10 alt Dumbbell Snatch (1×35/25) Or Backpack Ground to Overhead
12 Burpee Box Step Overs (24/20)
-rest 1:00-
15 alt Dumbbell Snatch (1×35/25) Or Backpack Ground to Overhead
12 Burpee Box Step Overs (24/20)
-rest 2:00-
25 alt Dumbbell Snatch (1×35/25) Or Backpack Ground to Overhead
12 Burpee Box Step Overs (24/20)
-rest 3:00-
30 alt Dumbbell Snatch (1×35/25) Or Backpack Ground to Overhead
12 Burpee Box Step Overs (24/20)

Mayhem Mom Mods

10 alt Dumbbell Snatch (1×25) Or Backpack Ground to Overhead
15 Elevated Burpee Step Overs (20)
-rest 1:00-
20 alt Dumbbell Snatch (1×25) Or Backpack Ground to Overhead
15 Elevated Burpee Step Overs (20)
-rest 2:00-
30 alt Dumbbell Snatch (1×25) Or Backpack Ground to Overhead
15 Elevated Burpee Step Overs (20)
-rest 3:00-
40 alt Dumbbell Snatch (1×25) Or Backpack Ground to Overhead
15 Elevated Burpee Step Overs (20)

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