{"id":11732,"date":"2021-06-27T14:00:00","date_gmt":"2021-06-27T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11732"},"modified":"2021-06-26T17:45:18","modified_gmt":"2021-06-26T07:45:18","slug":"mon-280621","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-280621\/","title":{"rendered":"Mon 280621"},"content":{"rendered":"

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

20min EMOM
\n
4 DB Snatch 22.5\/15kg
\n
4 Burpees<\/em><\/em><\/em><\/p>\n

CF: Metcon (Time)<\/h3>\n

50-40-30-20-10reps
\n
Wall Ball
\n
Box Jump
\n
Cal (Row,Bike,Ski,Echo)<\/em><\/em><\/em><\/p>\n

CF: Overhead Squat (3-2-2-1-1-1)<\/h3>\n

CF: GZ 9.1 (AMRAP – Rounds and Reps)<\/h3>\n

EMOM 20min
\n
20 Double Unders
\n
10 Push Ups<\/em><\/em><\/em><\/p>\n

Xtra: Snatch (1-1-1-1-1)<\/h3>\n

Xtra: Snatch Pull (3-3-3-3-3)<\/h3>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Metcon (AMRAP – Rounds and Reps) 20min EMOM 4 DB Snatch 22.5\/15kg 4 Burpees CF: Metcon (Time) 50-40-30-20-10reps Wall Ball Box Jump Cal (Row,Bike,Ski,Echo) CF: Overhead Squat (3-2-2-1-1-1) CF: GZ 9.1 (AMRAP – Rounds and Reps) EMOM 20min 20 Double Unders 10 Push Ups Xtra: Snatch (1-1-1-1-1) Xtra: Snatch Pull […]<\/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-11732","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-33e","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11732","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=11732"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11732\/revisions"}],"predecessor-version":[{"id":11762,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11732\/revisions\/11762"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}