{"id":11215,"date":"2020-12-11T00:00:00","date_gmt":"2020-12-10T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11215"},"modified":"2020-11-30T06:00:51","modified_gmt":"2020-11-29T19:00:51","slug":"fri-111220","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-111220\/","title":{"rendered":"Fri 111220"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: High-Hang Snatch (1-1-1-1-1)<\/h3>\n<h3>CF: Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>EMOM 20min<br \/>\n<br \/>3 Pull up<br \/>\n<br \/>6 Push Up<br \/>\n<br \/>9 Squats<br \/>\n<br \/>Rx+<br \/>\n<br \/>5 Pull up<br \/>\n<br \/>10 Push ups<br \/>\n<br \/>15 Squats<\/em><\/em><\/em><\/p>\n<h3>OLY: Overhead Squat (3-2-2-1-1-1)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: High-Hang Snatch (1-1-1-1-1) CF: Metcon (AMRAP &#8211; Rounds and Reps) EMOM 20min 3 Pull up 6 Push Up 9 Squats Rx+ 5 Pull up 10 Push ups 15 Squats OLY: Overhead Squat (3-2-2-1-1-1)<\/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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[139],"tags":[],"class_list":["post-11215","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-2UT","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11215","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=11215"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11215\/revisions"}],"predecessor-version":[{"id":11216,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11215\/revisions\/11216"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}