{"id":11556,"date":"2021-03-29T13:00:00","date_gmt":"2021-03-29T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11556"},"modified":"2021-03-30T12:45:31","modified_gmt":"2021-03-30T01:45:31","slug":"tue-300321","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-300321\/","title":{"rendered":"Tue 300321"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (3-3-3-3-3)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Three rounds<br \/>\n<br \/>21 KB Swing<br \/>\n<br \/>10 Alt DB Squat Clean Split Jerk 22.5\/15kg<br \/>\n<br \/>Run 200m<br \/>\n<br \/>Rx+ 32.5\/20kg,<br \/>\n<br \/>Age GP 20\/12kg<br \/>\n<br \/>Rx+ 25\/17kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Metcon (Time)<\/h3>\n<p>30-20-10reps<br \/>\n<br \/>GHD Sit Up<br \/>\n<br \/>Box Jump 30\/24&#8243;<br \/>\n<br \/>Echo Cal<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (3-3-3-3-3) CF: Metcon (Time) Three rounds 21 KB Swing 10 Alt DB Squat Clean Split Jerk 22.5\/15kg Run 200m Rx+ 32.5\/20kg, Age GP 20\/12kg Rx+ 25\/17kg Xtra: Metcon (Time) 30-20-10reps GHD Sit Up Box Jump 30\/24&#8243; Echo Cal<\/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-11556","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-30o","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11556","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=11556"}],"version-history":[{"count":3,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11556\/revisions"}],"predecessor-version":[{"id":11607,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11556\/revisions\/11607"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11556"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11556"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11556"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}