{"id":10830,"date":"2020-06-16T00:00:00","date_gmt":"2020-06-15T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=10830"},"modified":"2020-06-09T05:45:29","modified_gmt":"2020-06-08T19:45:29","slug":"tue-160620","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-160620\/","title":{"rendered":"Tue 160620"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Back Squat (3-2-2-1-1-1)<\/h3>\n

CF: Lynne (AMRAP – Reps)<\/h3>\n

5 Rounds for Max Reps of:
\nBodyweight Bench Press
\nPull-ups<\/em><\/em><\/em><\/p>\n

Extra: Metcon (Time)<\/h3>\n

30 Cal Ski
\n
9 Muscle Ups
\n
20 Cal Echo
\n
6 Muscle Ups
\n
10 Cal Row
\n
3 Muscle Ups<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Back Squat (3-2-2-1-1-1) CF: Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Extra: Metcon (Time) 30 Cal Ski 9 Muscle Ups 20 Cal Echo 6 Muscle Ups 10 Cal Row 3 Muscle Ups<\/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-10830","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-2OG","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10830","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=10830"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10830\/revisions"}],"predecessor-version":[{"id":10831,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/10830\/revisions\/10831"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=10830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=10830"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=10830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}