2025 CrossFit Games Tickets On Sale — GET TICKETS NOW

Friday

240531

Workout of the Day

89

As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 145 lb
♂ 205 lb

Post total rounds and reps to comments.

Scaling:
Moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, however, the goal is to keep marching forward and maintain at least 1 round every 2 minutes.

Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 105 lb
♂ 155 lb

Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Hang Power Clean
The Front Squat

One More Weekend of Semifinals Competition!
Read: "How To Watch the 2024 CrossFit Semifinals"

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at the Oceania Semifinal by Torian Pro.

Comments on 240531

89 Comments

Comment thread URL copied!
Lori Rymer
May 22nd, 2025 at 4:28 pm
Commented on: 240531

F-67

5-31-2024

6 rounds at 75#

Comment URL copied!
Manchild Manchild
July 21st, 2024 at 11:07 pm
Commented on: 240531

35# dbs


7 1/2 rounds + 1 front squat

Comment URL copied!
David Glueck
July 21st, 2024 at 5:30 am
Commented on: 240531

Scaled

14:00 AMRAP

7 Hang Power Clean (155#)

7 Front Squat (155#)


Score: 7 Rds + 11 reps

Comment URL copied!
Nate Gordon
July 21st, 2024 at 12:16 am
Commented on: 240531

Scaled to 50# db

14 rounds

Comment URL copied!
Chris Meldrum
June 25th, 2024 at 7:00 pm
Commented on: 240531

Intermediate scale (155 lb), 6 rounds + 2 HPC.


Did HPCs mostly 4-2-1 and 3-3-1 with the 1 leading into a set of unbroken front squats.  Hard to say which was worse.  I had feared the squats more, but the cleans were no joke.  Did bounce cleans pretty much the whole way.  Round 6 just did singles b/c I thought it might keep me moving better.  After dying for 5 minutes and then peeling myself off the floor, I went ahead and finished the 7th round, with an extra front squat, so I could get to 50.


51m/5'10"/185

Comment URL copied!
Chris Meldrum
June 25th, 2024 at 7:51 pm

Sorry this should have been 6 + 2 FS. Mind not so good post-WOD

Comment URL copied!
Mira Cairns
June 22nd, 2024 at 5:58 pm
Commented on: 240531

7 Rounds @ 55#

Comment URL copied!
Jay Rinaldi
June 17th, 2024 at 4:58 pm
Commented on: 240531

8 rounds + 4 cleans

*scaled down to 115lbs FS

Comment URL copied!
Steph Fetsko
June 8th, 2024 at 5:04 pm
Commented on: 240531

34/F/165


scaled down to 95#, prob should have stuck with 105. ended up getting 10 rounds with about a minute left of just trying to catch my breath. I'll be feeling these 70 reps later tonight i'm sure ':)

Comment URL copied!
Matthew Moran
June 7th, 2024 at 12:17 pm
Commented on: 240531

5+3 intermediate. Real rough on the old collarbone today, i know my form overall is pretty good (fast high elbows, catching on the way down, etc) but still im stuck in a pattern of bruising on my left collarbone nub. I welcome any feedback especially from someone who used to have this problem and has solved it.

Comment URL copied!
Gabriel Salas
June 7th, 2024 at 2:20 am
Commented on: 240531

Beginner 55lbs

17 rounds

ub each round, maintaining the pace like a emom. Some minutes I did two rounds at once, finish the wood little bit dizzy.

Comment URL copied!
Chris Jordan
June 6th, 2024 at 11:41 pm
Commented on: 240531

Intermediate


6+ 11

Comment URL copied!
Michele Spinella
June 6th, 2024 at 6:51 pm
Commented on: 240531

Good day,

5 rounds 50kg/110lb

regards

Comment URL copied!
Ralph Keeley
June 5th, 2024 at 2:04 pm
Commented on: 240531

M/38/6’/172#


7+2 round intermediate


Deo gratias

Comment URL copied!
Karissa Van Liew
June 4th, 2024 at 2:34 am
Commented on: 240531

14’ AMRAP

7 hang cleans

7 front squats

30kg

11 sets + 4 cleans

Comment URL copied!
Kolbey Wegner
June 4th, 2024 at 2:09 am
Commented on: 240531

5 rounds and 3 hpc with 145lb. Once the workout started I knew the weight was too much so my new goal was to go unbroken for the front squats.

Comment URL copied!
Nicholas King
June 3rd, 2024 at 8:08 pm
Commented on: 240531

As many rounds and reps as possible in 14 minutes of:

7 hang power cleans

7 front squats


50kg barbell


7 rounds + 3 hang power cleans

Comment URL copied!
Christy Carr
June 3rd, 2024 at 12:38 pm
Commented on: 240531

95# 8 rounds

spicy!

Comment URL copied!
Sam Meixell
June 3rd, 2024 at 12:26 pm
Commented on: 240531

6 Rounds at 105#

Comment URL copied!
Matthew Hice
June 2nd, 2024 at 11:19 pm
Commented on: 240531

15 rounds- 60lbs sandbag

Comment URL copied!
Mike Munsee
June 2nd, 2024 at 9:13 pm
Commented on: 240531

M 53/195/6’

Just realized that I screwed up the amount of reps for each exercise. I only did 4 instead of the required 7.

Comment URL copied!
George Fryd
June 2nd, 2024 at 3:49 pm
Commented on: 240531

10rds @400kg 13:20

Comment URL copied!
George Fryd
June 2nd, 2024 at 3:50 pm

40*

Comment URL copied!
Christopher Maggitti
June 2nd, 2024 at 1:02 am
Commented on: 240531

7 rounds at 135#

Comment URL copied!
Mike Munsee
June 2nd, 2024 at 1:01 am
Commented on: 240531

M 53/195/6’

Scaled weight to #135.

15+1.

Comment URL copied!
Scott Wiedmeyer
June 1st, 2024 at 9:31 pm
Commented on: 240531

37 / M / 5'9" / 140lbs


35lb dumbbells


6 rounds + 1

Comment URL copied!
Jesse Montagnino
June 1st, 2024 at 8:47 pm
Commented on: 240531

4


Intermediate

Comment URL copied!
Johnny Solo
June 1st, 2024 at 1:12 pm
Commented on: 240531

5 + 2 hang power cleans


Intermediate.


m/39/241

Comment URL copied!
Jeremy Parks
June 1st, 2024 at 10:37 am
Commented on: 240531

M/40/215

155# rd 1

135# rd 2-6


One of those workouts that seemed simple enough but got spicy very quickly

Comment URL copied!
Dillon Bramblitt
June 1st, 2024 at 7:57 am
Commented on: 240531

Scaled to 185lbs= 5 Rounds+5 HPC

Comment URL copied!
Dan M
June 1st, 2024 at 1:42 am
Commented on: 240531

M/47/6’4”/225#


135# HPC and FS

4 rounds and change


Probably should have gone lighter. Form was not great on FS.

Comment URL copied!
NA
May 31st, 2024 at 11:45 pm
Commented on: 240531

Intermediate

75 lbs

9 rds + 7 hang power cleans

Comment URL copied!
Larry Smith
May 31st, 2024 at 11:37 pm
Commented on: 240531

AMRAP in 14 minutes

7 hpc @ 110lbs

7 front squat @ 105lbs


5 rds + 7hpc


Between 2-3 minutes per rd, so I know as I get stronger I need to be around 2 minutes per rd. Great wod!

Comment URL copied!
Marcelo Oscar Almarante
May 31st, 2024 at 11:32 pm
Commented on: 240531


5'35"

10 rounds for time of:

4 deadlifts(snatch grip)

3 hang power snatches

2 overhead squat

♂ 50 kg

Comment URL copied!
Troy Bruun
May 31st, 2024 at 11:07 pm
Commented on: 240531

7+2

(1st rd@155lbs)(135lbs all the rest)


that one was rough for me

Comment URL copied!
Jeremy Parks
June 1st, 2024 at 10:27 am

Did the same, dropped to 135 after the first set. Ended up with 6 rounds. Good job!

Comment URL copied!
Adam Jorgensen
May 31st, 2024 at 10:42 pm
Commented on: 240531

9+7 85#

Comment URL copied!
William Laerte
May 31st, 2024 at 10:22 pm
Commented on: 240531

95lb

age 41

7 rounds +1

Comment URL copied!
Dan Damaska
May 31st, 2024 at 9:24 pm
Commented on: 240531

As many rounds and reps as possible in 14 minutes of:

7 hang power cleans

7 front squats 

75 lb

10 rounds

Comment URL copied!
Jon Wilson
May 31st, 2024 at 8:57 pm
Commented on: 240531

135 hpc

70lb goblet squat

8 rounds

Comment URL copied!
Luke Lopezyocius
May 31st, 2024 at 8:29 pm
Commented on: 240531

144lbs. 4 1/2 rounds before time stopped. never tried 144lbs but i did all the rounds clean. was deffinetly my PB for both hang clean and front squat. that was a killer for sure

Comment URL copied!
Coastie Nick
May 31st, 2024 at 8:24 pm
Commented on: 240531

Intermediate (155lbs): 7 rds + 2 HPC

Comment URL copied!
Lincoln Kerger
May 31st, 2024 at 9:08 pm

That’s dope dude, great work!

Comment URL copied!
Hunter Ferrell
May 31st, 2024 at 11:41 pm

Great work

Comment URL copied!
Lincoln Kerger
May 31st, 2024 at 8:12 pm
Commented on: 240531

Scaled to 95#

9 rds


HPC unbroken, broke once on FS for all but 2 rds. Scaled weight to something my elbows and left wrist would sustain. Still a spicy WOD!

Comment URL copied!
Coastie Nick
May 31st, 2024 at 8:30 pm

Hell yeah! Good work, bro-ski

Comment URL copied!
Steven Kim
May 31st, 2024 at 7:42 pm
Commented on: 240531

M/54/60"/165

5+6 HPC

135#

Comment URL copied!
Coastie Nick
May 31st, 2024 at 8:29 pm

Good job

Comment URL copied!
Peter Hansen
May 31st, 2024 at 6:20 pm
Commented on: 240531

Excuses: No sleep, running too much and lack of Accountability.


135lbs x 3 sets


weak judge me.

Comment URL copied!
Dan Jansen
May 31st, 2024 at 6:06 pm
Commented on: 240531

7 rounds at 115 lbs


m/42/167 lbs

Comment URL copied!
David Beique
May 31st, 2024 at 6:02 pm
Commented on: 240531

Intermediate


4 Rounds

Comment URL copied!
Sam K
May 31st, 2024 at 6:02 pm
Commented on: 240531

Absolute mess. Started at 205, dropped to 185, tweaked my knee then stopped. My son was having a lot of wrist pain and opted for Tuesday's WOD. Still haven't recovered from Murph with all this pulling and leg work this week. 🫥

Comment URL copied!
Lincoln Kerger
May 31st, 2024 at 9:04 pm

That’s a rough go dude. I’m still feeling Maxton, own pain issues forced a lower weight.

Comment URL copied!
Michael Arko
May 31st, 2024 at 5:26 pm
Commented on: 240531

50kg

7 rounds + 3 HPC


This got really grippy. Ouch.

Comment URL copied!
Luis Oliveira
May 31st, 2024 at 5:25 pm
Commented on: 240531

Intermediate Option

6 rounds + 3 reps

Comment URL copied!
Athanasios Bakogeorgos
May 31st, 2024 at 4:27 pm
Commented on: 240531

M-49/178/77kg

Intermediate

4 round + 7 HangPowerClean

50kg

Comment URL copied!
Jonathan Elmore
May 31st, 2024 at 4:27 pm
Commented on: 240531

Did practice work on both movements up to 165


Wasn’t feeling it today…

Comment URL copied!
Gregg Hughes
May 31st, 2024 at 4:25 pm
Commented on: 240531

Beginner

4 rounds 75 lbs

7 HPC

7 FS

14 minutes. One more round to make it an even 5 in 20 minutes.

Comment URL copied!
Hunter Ferrell
May 31st, 2024 at 3:44 pm
Commented on: 240531

5/31/2024 - M / 5’7 / 21 / 195 


Compound Movements

  1. Military Press 4x8 @ 95 / 95 / 105 / 105
  2. Strict Pull Ups 4x5


Daily WOD

AMRAP - 14 minutes of:

- 7 hang power cleans 

- 7 front squats 


Rounds Completed - 9 

  • First 4 rounds @ 105lbs 
  • Last 5 rounds @ 95lbs 
Comment URL copied!
Coastie Nick
May 31st, 2024 at 8:28 pm

Good work!

Comment URL copied!
Az Native
May 31st, 2024 at 3:33 pm
Commented on: 240531

6+7+1 at 115. Pretty sore from this week so kept it a little light, glad I did. Lynchburg CG.

Comment URL copied!
Dave Schroetter
May 31st, 2024 at 1:54 pm
Commented on: 240531

CrossFit posts


M- 53/ 5'7 / 210 

Intermediate athlete 

scaled to 135#

rnd 1-1:13, rnd 2- 2:13, rnd 3- 2:34, rnd 4- 2:36, rnd 5- 2:10, rnd 6- 2:21, plus 5

Comment URL copied!
Marco Rossi
May 31st, 2024 at 1:53 pm
Commented on: 240531

M-43/178/77kg

Intermediate option

4 round + 5 HangPowerCleans

Comment URL copied!
James Gentile
May 31st, 2024 at 1:22 pm
Commented on: 240531

Intermediate with iron plates at the Y. Completed 5 minutes after 240529 which during the workout I thought was a terrible idea.


5 rounds even.


Comment URL copied!
Coastie Nick
May 31st, 2024 at 8:27 pm

Good work! Hell yeah, I’ve had the same regret trying to pull a double WOD 😆

Comment URL copied!
Lincoln Kerger
May 31st, 2024 at 9:06 pm

Well done with that double WOD!

Comment URL copied!
Favo K
May 31st, 2024 at 12:52 pm
Commented on: 240531

Pre-WOD: 2 mi run (outside)


8 rounds + 7 HPC

65#


♀ 55-59

Comment URL copied!
Spencer Hendel
May 31st, 2024 at 12:37 pm
Commented on: 240531

M/35/6’2”/207#


7 rounds Rx’d

Comment URL copied!
James Gentile
May 31st, 2024 at 1:20 pm

Beast!

Comment URL copied!
Lincoln Kerger
May 31st, 2024 at 9:05 pm

Awesome!

Comment URL copied!
Chance Billups
May 21st, 2025 at 3:00 pm

The Stache was here! And the only person to go Rx... not today Spence..... not today. I'm coming for you 250521 repeat

Comment URL copied!
Marceline Smith
May 31st, 2024 at 12:23 pm
Commented on: 240531

Modified to 85lb PCleans / 65lb Fr Sq

Nursing informed so it felt good to move the bar at all

Comment URL copied!
Charles Meyers
May 31st, 2024 at 12:18 pm
Commented on: 240531

As many rounds and reps as possible in 14 minutes of:

7 hang power cleans

7 front squats

Comment URL copied!
Charles Meyers
May 31st, 2024 at 1:29 pm

75- lbs

9- rds plus 10 reps

Comment URL copied!
Anthony White
May 31st, 2024 at 11:31 am
Commented on: 240531

M 41 69” 220#

Intermediate 6 rounds

Comment URL copied!
Daniel Alletto
May 31st, 2024 at 11:31 am
Commented on: 240531

37 yo, 235, 6'1"

intermediate

8 rounds 3 reps

Comment URL copied!
James Gentile
May 31st, 2024 at 1:26 pm

Nice work!

Comment URL copied!
Coastie Nick
May 31st, 2024 at 8:25 pm

Good job

Comment URL copied!
Lincoln Kerger
May 31st, 2024 at 9:05 pm

Great work!

Comment URL copied!
Hershel Praeger
May 31st, 2024 at 11:26 am
Commented on: 240531

Metabolic overload

My heart ❤️ was popping 😍

out of my chest

Omg 😲 😱

6 rounds @115lbs

Did the HPC & FS unbroken

Comment URL copied!
Ki deok Park
May 31st, 2024 at 11:26 am
Commented on: 240531

165lb 4r+3

Comment URL copied!
Aleksandr Sneg
May 31st, 2024 at 11:19 am
Commented on: 240531

M 50/180cm/76kg


47kg barbell


8 rounds

Comment URL copied!
Patrick A
May 31st, 2024 at 10:51 am
Commented on: 240531

3 rds + 3 reps intermediate (155lbs)

Comment URL copied!
jean vergnaud
May 31st, 2024 at 9:53 am
Commented on: 240531

4 (+6)

82.5kg


intense. Loved it

Comment URL copied!
Bertram Phillip
May 31st, 2024 at 7:46 am
Commented on: 240531

6 rounds, 60kg

Comment URL copied!
Mouhamed Moussa
May 31st, 2024 at 6:02 am
Commented on: 240531

9 rounds


@35kg-40kg

Comment URL copied!
leonardo trevinati
May 31st, 2024 at 6:00 am
Commented on: 240531

intermediate

5+7

Comment URL copied!
Amedeo Alessio Cerea
May 31st, 2024 at 4:46 am
Commented on: 240531

@50Kg

5+1

Comment URL copied!
Steven Thunander
May 31st, 2024 at 2:20 am
Commented on: 240531

Globo wod: For this one pick a weight at around 65-75% of your one rep max for the clean. Dumbbells sub RXed 55/80lbs, intermediate 45/60lbs, scaled 25/35lbs dumbbells for the movements.


Comment URL copied!