{"id":10788,"date":"2020-05-29T00:00:00","date_gmt":"2020-05-28T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10788"},"modified":"2020-05-19T06:00:40","modified_gmt":"2020-05-18T20:00:40","slug":"fri-29050","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-29050\/","title":{"rendered":"Fri 29050"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Overhead Squat (3-3-3-3-3)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>21-18-15-12reps<br \/>\n<br \/>HSPU<br \/>\n<br \/>GHD Sit Ups<br \/>\n<br \/>Run 200m<\/em><\/em><\/em><\/p>\n<h3>Home: GZ 10.5 (Time)<\/h3>\n<p>Run 250m<br \/>\n<br \/>50 Sit up<br \/>\n<br \/>50 KB Swing<br \/>\n<br \/>Run 200m<br \/>\n<br \/>40 Sit up<br \/>\n<br \/>40 KB Swing<br \/>\n<br \/>Run 150m<br \/>\n<br \/>30 Sit up<br \/>\n<br \/>30 KB Swing<br \/>\n<br \/>Run 100m<br \/>\n<br \/>20 Sit up<br \/>\n<br \/>20 KB Swing<br \/>\n<br \/>Run 50m<br \/>\n<br \/>10 Sit up<br \/>\n<br \/>10 KB Swing<\/em><\/em><\/em><\/p>\n<h3>OLY: Snatch (1-1-1-1-1)<\/h3>\n<h3>OLY: Max Height Box Jump (Distance)<\/h3>\n<p>Max Height Box Jump<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Overhead Squat (3-3-3-3-3) CF: Metcon (Time) 21-18-15-12reps HSPU GHD Sit Ups Run 200m Home: GZ 10.5 (Time) Run 250m 50 Sit up 50 KB Swing Run 200m 40 Sit up 40 KB Swing Run 150m 30 Sit up 30 KB Swing Run 100m 20 Sit up 20 KB Swing Run [&hellip;]<\/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-10788","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-2O0","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10788","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=10788"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10788\/revisions"}],"predecessor-version":[{"id":10789,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10788\/revisions\/10789"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}