{"id":10421,"date":"2019-12-03T00:00:00","date_gmt":"2019-12-02T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10421"},"modified":"2019-11-23T06:00:39","modified_gmt":"2019-11-22T19:00:39","slug":"tues-031219","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-031219\/","title":{"rendered":"Tues 031219"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Shoulder Press (3-3-3)<\/h3>\n

<\/em><\/em>3 sets @ 75-80% of 1 RM<\/em><\/p>\n

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

3 Rounds
\n
40 DB Snatch 20\/12.5kg
\n
20 OHS
\n
20 GHD Sit Up
\n
50 Double Unders<\/em><\/em><\/em><\/p>\n

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

75 Wall Ball
\n
50 Box Jump
\n
25 HSPU
\n
50 Box Jump
\n
75 Wall Ball<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Shoulder Press (3-3-3) 3 sets @ 75-80% of 1 RM CF: Metcon (Time) 3 Rounds 40 DB Snatch 20\/12.5kg 20 OHS 20 GHD Sit Up 50 Double Unders xtra: Metcon (Time) 75 Wall Ball 50 Box Jump 25 HSPU 50 Box Jump 75 Wall Ball<\/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":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[139],"tags":[],"class_list":["post-10421","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-2I5","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10421","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=10421"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10421\/revisions"}],"predecessor-version":[{"id":10422,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10421\/revisions\/10422"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10421"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10421"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10421"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}