{"id":11702,"date":"2021-06-13T14:00:00","date_gmt":"2021-06-13T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11702"},"modified":"2021-06-01T04:47:39","modified_gmt":"2021-05-31T18:47:39","slug":"mon-140621","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-140621\/","title":{"rendered":"Mon 140621"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<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>21 KB Swings 24\/16kg<br \/>\n<br \/>15 Clean &#038; Jerk 43\/30kg<br \/>\n<br \/>3 Rope Climb<br \/>\n<br \/>15 KB Swings<br \/>\n<br \/>10 Clean &#038; Jerk<br \/>\n<br \/>2 Rope Climb<br \/>\n<br \/>9 KB Swings<br \/>\n<br \/>5 Clean &#038; Jerk<br \/>\n<br \/>1 Rope Climb<br \/>\n<br \/>Rx+ 61\/43kg<br \/>\n<br \/>Age GP 38\/25kg 20\/12kg<br \/>\n<br \/>Rx+ 53\/35kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Hang Snatch (1-1-1-1-1-1)<\/h3>\n<h3>Xtra: Snatch Pull (3-3-3-3-3)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (3-2-2-1-1-1) CF: Metcon (Time) 21 KB Swings 24\/16kg 15 Clean &#038; Jerk 43\/30kg 3 Rope Climb 15 KB Swings 10 Clean &#038; Jerk 2 Rope Climb 9 KB Swings 5 Clean &#038; Jerk 1 Rope Climb Rx+ 61\/43kg Age GP 38\/25kg 20\/12kg Rx+ 53\/35kg Xtra: Hang Snatch (1-1-1-1-1-1) [&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-11702","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-32K","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11702","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=11702"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11702\/revisions"}],"predecessor-version":[{"id":11703,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11702\/revisions\/11703"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11702"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11702"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11702"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}