{"id":11522,"date":"2021-03-11T13:00:00","date_gmt":"2021-03-11T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11522"},"modified":"2021-02-25T18:00:50","modified_gmt":"2021-02-25T07:00:50","slug":"fri-120321","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-120321\/","title":{"rendered":"Fri 120321"},"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>Three Rounds<br \/>\n<br \/>15 Sit Ups<br \/>\n<br \/>12 DB Snatch  22.5\/15kg<br \/>\n<br \/>10 Steps OH Lunge<br \/>\n<br \/>200m Run<br \/>\n<br \/>Rx+ 32.5\/20kg, GHD Sit Ups<br \/>\n<br \/>Age GP 20\/12kg<br \/>\n<br \/>Rx+ 25\/17kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Hang Snatch (1-1-1-1-1)<\/h3>\n<h3>Xtra: 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) Three Rounds 15 Sit Ups 12 DB Snatch 22.5\/15kg 10 Steps OH Lunge 200m Run Rx+ 32.5\/20kg, GHD Sit Ups Age GP 20\/12kg Rx+ 25\/17kg Xtra: Hang Snatch (1-1-1-1-1) Xtra: Max Height Box Jump (Distance) Max Height Box Jump<\/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-11522","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-2ZQ","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11522","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=11522"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11522\/revisions"}],"predecessor-version":[{"id":11523,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11522\/revisions\/11523"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}