“CFA Anywhere” WOD, October 13, 2025

AMRAP 5:00
10 Single Leg Calf Raise (per side)
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Deadbugs

Athletes Notes

• Single Leg Calf Raises
• Shoulder Swimmers
• Line Hops
• Single Unders
• Deadbugs

3-3-3-4 min Intervals
12 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
24 Air Squats
48 Double Unders or Penguin Hops
Max Wall Walks or Pike Walk Ups
-rest 1:00 between rounds-

*Score wall walks/pike walk ups for each round.

Athletes Notes

Demo Videos

• Dumbbell Snatch
• Backpack Ground to Overhead
• Air Squats
• Double Under
• Penguin Hops
• Wall Walk
• Pike Walk – Feet Elevated

Workout Flow

0:00-3:00
12 alt Dumbbell Snatch
24 Air Squats
48 Double Unders
Max Wall Walks

3:00-4:00
Rest

4:00-7:00
12 alt Dumbbell Snatch
24 Air Squats
48 Double Unders
Max Wall Walks

7:00-8:00
Rest

8:00-11:00
12 alt Dumbbell Snatch
24 Air Squats
48 Double Unders
Max Wall Walks

11:00-12:00
Rest

12:00-16:00
12 alt Dumbbell Snatch
24 Air Squats
48 Double Unders
Max Wall Walks

Scaling

3-3-3-4 min Intervals
12 alt Dumbbell Snatch (35/25) or Backpack Ground to Overhead
24 Air Squats
48 Single Unders or Line Hops
Max Pike Walk Ups
-rest 1:00 between rounds-