{"id":10397,"date":"2019-11-19T00:00:00","date_gmt":"2019-11-18T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10397"},"modified":"2019-11-12T14:46:46","modified_gmt":"2019-11-12T03:46:46","slug":"tue-191119","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-191119\/","title":{"rendered":"Tue 191119"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (3-2-2-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Three Rounds<br \/>\n<br \/>Run 200m<br \/>\n<br \/>12 HSPU<br \/>\n<br \/>9 Clean &#038; Jerk 135\/95lbs<br \/>\n<br \/>1 Rope Climb<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>Row 500m<br \/>\n<br \/>30 Wall Ball<br \/>\n<br \/>10 Muscle Ups<br \/>\n<br \/>C2 Bike 1000m<br \/>\n<br \/>20 Wall Ball<br \/>\n<br \/>5 Muscle Ups<br \/>\n<br \/>Ski 500m<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (3-2-2-1-1-1) CF: Metcon (Time) Three Rounds Run 200m 12 HSPU 9 Clean &#038; Jerk 135\/95lbs 1 Rope Climb Extra: Metcon (Time) Row 500m 30 Wall Ball 10 Muscle Ups C2 Bike 1000m 20 Wall Ball 5 Muscle Ups Ski 500m<\/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-10397","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-2HH","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10397","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=10397"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10397\/revisions"}],"predecessor-version":[{"id":10398,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10397\/revisions\/10398"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}