{"id":11570,"date":"2021-04-05T14:00:00","date_gmt":"2021-04-05T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11570"},"modified":"2021-04-06T06:00:55","modified_gmt":"2021-04-05T20:00:55","slug":"tue-060421","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-060421\/","title":{"rendered":"Tue 060421"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (3-2-2-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>10 HSPU<br \/>\n<br \/>15 Deadlift 84\/61<br \/>\n<br \/>20 KB Swing  24\/16kg<br \/>\n<br \/>200 Run or 250m Row<br \/>\n<br \/>Rx+ 102\/71 &#038; 32\/24kg<br \/>\n<br \/>Age Groups Rx 20\/12kg &#038; DL70\/53kg<br \/>\n<br \/>Age Groups Rx+24\/16kg<br \/>\n<br \/>&#038; DL 84\/61kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Metcon (Time)<\/h3>\n<p>15m Hand Walk<br \/>\n<br \/>15m Burpee Box Jump Over 30\/24&#8243;<br \/>\n<br \/>10m Hand Walk<br \/>\n<br \/>15m Burpee Box Jump Over 30\/24&#8243;<br \/>\n<br \/>5m Hand Walk<br \/>\n<br \/>15m Burpee Box Jump Over 30\/24&#8243;<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (3-2-2-1-1-1) CF: Metcon (Time) 3 Rounds 10 HSPU 15 Deadlift 84\/61 20 KB Swing 24\/16kg 200 Run or 250m Row Rx+ 102\/71 &#038; 32\/24kg Age Groups Rx 20\/12kg &#038; DL70\/53kg Age Groups Rx+24\/16kg &#038; DL 84\/61kg Xtra: Metcon (Time) 15m Hand Walk 15m Burpee Box Jump Over 30\/24&#8243; [&hellip;]<\/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-11570","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-30C","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11570","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=11570"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11570\/revisions"}],"predecessor-version":[{"id":11614,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11570\/revisions\/11614"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11570"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}