{"id":10706,"date":"2020-04-17T00:00:00","date_gmt":"2020-04-16T03:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10706"},"modified":"2020-04-02T17:00:16","modified_gmt":"2020-04-02T06:00:16","slug":"fri-170420","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-170420\/","title":{"rendered":"Fri 170420"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

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

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

For Time:
\n
1000m Row
\n
50 Thrusters, 45#
\n
30 Pull-ups<\/em><\/em><\/em><\/p>\n

Home: GZ 4.5 (Time)<\/h3>\n

20,18,16,14,12,10,8,6,4,2reps
\n
Renegade Rows
\n
Burpee
\n
Double Under<\/em><\/em><\/em><\/p>\n

OLY: Hang Snatch (1-1-1-1-1)<\/h3>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Shoulder Press (3-3-3-3-3) CF: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Home: GZ 4.5 (Time) 20,18,16,14,12,10,8,6,4,2reps Renegade Rows Burpee Double Under OLY: Hang Snatch (1-1-1-1-1)<\/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-10706","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-2MG","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10706","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=10706"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10706\/revisions"}],"predecessor-version":[{"id":10707,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10706\/revisions\/10707"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}