{"id":10806,"date":"2020-06-05T00:00:00","date_gmt":"2020-06-04T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10806"},"modified":"2020-06-05T05:45:32","modified_gmt":"2020-06-04T19:45:32","slug":"fri-050620","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-050620\/","title":{"rendered":"Fri 050620"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Snatch Balance (1-1-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>30 Box Jump<br \/>\n<br \/>15 Thruster<br \/>\n<br \/>2 Rope Climb<\/em><\/em><br \/><em>Carss Park<\/em><\/p>\n<h3>Oly: Hang 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><\/p>\n<h3>Metcon<\/h3>\n<p><em>GZ 11.5<br \/>\n<br \/>30 Mountian Jumpers<br \/>\n<br \/>30 Sit ups<br \/>\n<br \/>3 Wall Walks<br \/>\n<br \/>20 Mountian Jumpers<br \/>\n<br \/>20 Sit ups<br \/>\n<br \/>2 Wall Walks<br \/>\n<br \/>10 Mountian Jumpers<br \/>\n<br \/>10 Sit ups<br \/>\n<br \/>1 Wall Walks<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Snatch Balance (1-1-1-1-1) CF: Metcon (Time) 3 Rounds 30 Box Jump 15 Thruster 2 Rope ClimbCarss Park Oly: Hang Snatch (1-1-1-1-1) OLY: Max Height Box Jump (Distance) Max Height Box Jump Metcon GZ 11.5 30 Mountian Jumpers 30 Sit ups 3 Wall Walks 20 Mountian Jumpers 20 Sit ups 2 [&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-10806","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-2Oi","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10806","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=10806"}],"version-history":[{"count":3,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10806\/revisions"}],"predecessor-version":[{"id":10819,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10806\/revisions\/10819"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10806"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10806"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10806"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}