{"id":11019,"date":"2020-09-22T00:00:00","date_gmt":"2020-09-21T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11019"},"modified":"2020-09-22T06:30:41","modified_gmt":"2020-09-21T20:30:41","slug":"tues-220920","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-220920\/","title":{"rendered":"Tues 220920"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (5-5-5-5-5)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>21-15-9reps<br \/>\n<br \/>GHD Sit Ups<br \/>\n<br \/>Deadlift 84\/61kg<br \/>\n<br \/>5xDouble Unders<br \/>\n<br \/>Age Group 71\/53kg<br \/>\n<br \/>Age Group Rx+ 84\/61<br \/>\n<br \/>RX+102\/71 ,21-15-9reps<\/em><\/em><br \/><em>,<\/em><\/p>\n<h3>Xtra: Metcon (Time)<\/h3>\n<p>9 Muscle Ups<br \/>\n<br \/>Row 20cal<br \/>\n<br \/>7 Muscle Ups<br \/>\n<br \/>Row 20cal<br \/>\n<br \/>5 Muscle Ups<br \/>\n<br \/>Row 20cal<br \/>\n<br \/>(Every Break 10cal Echo)<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (5-5-5-5-5) CF: Metcon (Time) 21-15-9reps GHD Sit Ups Deadlift 84\/61kg 5xDouble Unders Age Group 71\/53kg Age Group Rx+ 84\/61 RX+102\/71 ,21-15-9reps, Xtra: Metcon (Time) 9 Muscle Ups Row 20cal 7 Muscle Ups Row 20cal 5 Muscle Ups Row 20cal (Every Break 10cal Echo)<\/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-11019","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-2RJ","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11019","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=11019"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11019\/revisions"}],"predecessor-version":[{"id":11049,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11019\/revisions\/11049"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}