{"id":10574,"date":"2020-02-18T00:00:00","date_gmt":"2020-02-17T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10574"},"modified":"2020-02-17T05:45:46","modified_gmt":"2020-02-16T18:45:46","slug":"tue-180220","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-180220\/","title":{"rendered":"Tue 180220"},"content":{"rendered":"<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>3 rep Max<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Five Rounds<br \/>\n<br \/>3 Muscle Ups<br \/>\n<br \/>6 KB Swing 32\/24kg<br \/>\n<br \/>9 Thrusters 61\/43kg<br \/>\n<br \/>30 Double Unders<\/em><\/em><\/em><\/p>\n<h3>Xtra: Metcon (Time)<\/h3>\n<p>5 Rope Climb<br \/>\n<br \/>50 Cal Echo<br \/>\n<br \/>4 Rope Climb<br \/>\n<br \/>40 Cal Row<br \/>\n<br \/>3 Rope Climb<br \/>\n<br \/>30 Cal Ski<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (3-3-3-3-3) 3 rep Max CF: Metcon (Time) Five Rounds 3 Muscle Ups 6 KB Swing 32\/24kg 9 Thrusters 61\/43kg 30 Double Unders Xtra: Metcon (Time) 5 Rope Climb 50 Cal Echo 4 Rope Climb 40 Cal Row 3 Rope Climb 30 Cal Ski<\/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-10574","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-2Ky","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10574","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=10574"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10574\/revisions"}],"predecessor-version":[{"id":10587,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10574\/revisions\/10587"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10574"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}