{"id":11529,"date":"2021-03-16T13:00:00","date_gmt":"2021-03-16T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11529"},"modified":"2021-03-17T06:01:42","modified_gmt":"2021-03-16T19:01:42","slug":"wed-180321","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-180321\/","title":{"rendered":"Wed 170321"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Front Squat (3-3-3)<\/h3>\n<p><\/em><\/em><em>@80-85&#37; of 1RM<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>20 Alt DB Snatch 22.5\/15kg<br \/>\n<br \/>20 Sit Ups<br \/>\n<br \/>60 Double Unders<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: Push Jerk (1-1-1-1-1)<\/h3>\n<h3>Xtra: Clean (1-1-1-1-1)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Front Squat (3-3-3) @80-85&#37; of 1RM CF: Metcon (Time) 3 Rounds 20 Alt DB Snatch 22.5\/15kg 20 Sit Ups 60 Double Unders Rx+ 32.5\/20kg, GHD Sit Ups Age GP 20\/12kg Rx+ 25\/17kg Xtra: Push Jerk (1-1-1-1-1) Xtra: Clean (1-1-1-1-1)<\/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-11529","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-2ZX","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11529","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=11529"}],"version-history":[{"count":3,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11529\/revisions"}],"predecessor-version":[{"id":11553,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11529\/revisions\/11553"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}