{"id":10004,"date":"2019-05-07T00:00:00","date_gmt":"2019-05-06T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10004"},"modified":"2019-04-22T07:31:50","modified_gmt":"2019-04-21T21:31:50","slug":"tues-070519","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-070519\/","title":{"rendered":"Tues 070519"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Bench Press (5-5-5-5-5)<\/h3>\n

CF: Metcon (Time)<\/h3>\n

21-18-15-12reps
\n
Run 400m
\n
KB Swing
\n
GHD Sit Ups<\/em><\/em><\/em><\/p>\n

Extra: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

12 Minute AMRAP
\n
9 Snatch 95lbs
\n
9 Burpee Box Jump Over 24″<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Bench Press (5-5-5-5-5) CF: Metcon (Time) 21-18-15-12reps Run 400m KB Swing GHD Sit Ups Extra: Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 9 Snatch 95lbs 9 Burpee Box Jump Over 24″<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[139],"tags":[],"class_list":["post-10004","post","type-post","status-publish","format-standard","hentry","category-wod"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p67jvq-2Bm","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10004","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/comments?post=10004"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10004\/revisions"}],"predecessor-version":[{"id":10005,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10004\/revisions\/10005"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}