“CFA Anywhere” WOD, November 14, 2025

*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 4-6 minutes
5 Box Step Up (each side)
5 Single Leg RDL (each side)
5 Single Dumbbell Power Clean (light)
5 Broad Jumps
5 Inchworms

Athletes Notes

• Box Step Up
• Single Leg Dumbbell RDL
• Backpack Single Leg RDL
• Single Dumbbell Power Cleans
• Broad Jump
• Inchworm to Push Up

5 sets
20 alt Single Arm Hang Clean and Jerk (50/35) or Backpack Hang Clean and Jerk
10 Box Jump with Step Down (24/20″)
5 Wall Walk or Elevated Feet PIke Walk Up
-rest 2:00 between sets-

Athletes Notes

Demo Videos

• Alternating Single Dumbbell Hang Clean and Jerk
• Backpack Hang Squat Clean and Jerk – can do hang power clean (no squat required)
• Box Jump
• Wall Walk
• Pike Walk – Feet Elevated

Workout Flow

20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
-rest 2:00-
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
-rest 2:00-
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
-rest 2:00-
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
-rest 2:00-
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk

Scaling

5 sets
20 alt Single Arm Hang Clean and Jerk (35/20) or Backpack Hang Clean and Jerk
10 Box Jump with Step Down (20/16″)
5 Elevated Feet PIke Walk Up
-rest 2:00 between sets-