{"id":10471,"date":"2019-12-31T00:00:00","date_gmt":"2019-12-30T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10471"},"modified":"2019-12-02T14:30:42","modified_gmt":"2019-12-02T03:30:42","slug":"tues-311219","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-311219\/","title":{"rendered":"Tues 311219"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bent Over Row (5-5-5-5-5)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>&#8220;100 Double Under<br \/>\n<br \/>21-15-9reps<br \/>\n<br \/>HSPU<br \/>\n<br \/>Toe 2 Bar<br \/>\n<br \/>Then<br \/>\n<br \/>100 Double Unders&#8221;<\/em><\/em><\/em><\/p>\n<h3>Xtra: Metcon (Time)<\/h3>\n<p>15 Clean &#038; Jerk<br \/>\n<br \/>30 Cal Row<br \/>\n<br \/>12 Clean &#038; Jerk<br \/>\n<br \/>24 Cal Ski<br \/>\n<br \/>9 Clean &#038; Jerk<br \/>\n<br \/>18 Cal Echo<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bent Over Row (5-5-5-5-5) CF: Metcon (Time) &#8220;100 Double Under 21-15-9reps HSPU Toe 2 Bar Then 100 Double Unders&#8221; Xtra: Metcon (Time) 15 Clean &#038; Jerk 30 Cal Row 12 Clean &#038; Jerk 24 Cal Ski 9 Clean &#038; Jerk 18 Cal Echo<\/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-10471","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\/10471","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=10471"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10471\/revisions"}],"predecessor-version":[{"id":10472,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10471\/revisions\/10472"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}