{"id":10369,"date":"2019-11-05T00:00:00","date_gmt":"2019-11-04T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10369"},"modified":"2019-10-26T16:30:57","modified_gmt":"2019-10-26T05:30:57","slug":"tue-051119","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-051119\/","title":{"rendered":"Tue 051119"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Front Squat (3-3-3-3-3)<\/h3>\n<p><\/em><\/em><em>3 Sets of 3 at 80-85&#37; of 1 RM<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Run 600m<br \/>\n<br \/>12,9,6,3reps<br \/>\n<br \/>Muscle Ups<br \/>\n<br \/>Clean &#038; Jerk 135lbs<br \/>\n<br \/>Then Run 600m<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>5 Rounds<br \/>\n<br \/>20m Prowler 160kg<br \/>\n<br \/>1 Legless Rope Climb<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Front Squat (3-3-3-3-3) 3 Sets of 3 at 80-85&#37; of 1 RM CF: Metcon (Time) Run 600m 12,9,6,3reps Muscle Ups Clean &#038; Jerk 135lbs Then Run 600m Extra: Metcon (Time) 5 Rounds 20m Prowler 160kg 1 Legless Rope Climb<\/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-10369","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-2Hf","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10369","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=10369"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10369\/revisions"}],"predecessor-version":[{"id":10370,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10369\/revisions\/10370"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10369"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10369"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10369"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}