{"id":10445,"date":"2019-12-17T00:00:00","date_gmt":"2019-12-16T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10445"},"modified":"2019-12-02T12:00:48","modified_gmt":"2019-12-02T01:00:48","slug":"tues-171219","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-171219\/","title":{"rendered":"Tues 171219"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (3-3-3-3-3)<\/h3>\n<p><\/em><\/em><em>3rep max<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>30 DB Snatch 20\/12.5kg<br \/>\n<br \/>15 HSPU<br \/>\n<br \/>30 GHD Sit Ups<br \/>\n<br \/>15 Cal (Row,Ski,Bike)<\/em><\/em><\/em><\/p>\n<h3>Xtra: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>20m Prowler 120kg<br \/>\n<br \/>21 Pull ups<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (3-3-3-3-3) 3rep max CF: Metcon (Time) 3 Rounds 30 DB Snatch 20\/12.5kg 15 HSPU 30 GHD Sit Ups 15 Cal (Row,Ski,Bike) Xtra: Metcon (Time) 3 Rounds 20m Prowler 120kg 21 Pull ups<\/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-10445","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-2It","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10445","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=10445"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10445\/revisions"}],"predecessor-version":[{"id":10446,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10445\/revisions\/10446"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10445"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}