{"id":11734,"date":"2021-07-01T14:00:00","date_gmt":"2021-07-01T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11734"},"modified":"2021-07-01T05:31:46","modified_gmt":"2021-06-30T19:31:46","slug":"fri-020721","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-020721\/","title":{"rendered":"Fri 020721"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>20min AMRAP<br \/>\n<br \/>5 HSPU<br \/>\n<br \/>7T2B<br \/>\n<br \/>21 Double Unders<\/em><\/em><\/em><\/p>\n<h3>Home: GZ 9.5 (Time)<\/h3>\n<p>Five Rounds<br \/>\n<br \/>30 Double Unders<br \/>\n<br \/>20 Snatch<br \/>\n<br \/>10 DB OHS<\/em><\/em><\/em><\/p>\n<h3>CF: GZ 9.4 (Time)<\/h3>\n<p>Three Rounds<br \/>\n<br \/>Run 400m<br \/>\n<br \/>50 Walking Lunge<br \/>\n<br \/>50 Sit ups&#8221;\\<\/em><\/em><\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>21-18-15-12-9<br \/>\n<br \/>Push Up<br \/>\n<br \/>Toes 2 Bar<br \/>\n<br \/>KB Swing 24\/16kg<br \/>\n<br \/>Rx+32\/24kg<br \/>\n<br \/>Age GP 20\/12kg<br \/>\n<br \/>Rx+24\/16kg<\/em><\/em><\/em><\/p>\n<h3>CF: Snatch Pull (3-3-3-3-3)<\/h3>\n<h3>Xtra: Hang Snatch (1-1-1-1-1)<\/h3>\n<h3>Xtra: Max Height Box Jump (Distance)<\/h3>\n<p>Max Height Box Jump<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (AMRAP &#8211; Rounds and Reps) 20min AMRAP 5 HSPU 7T2B 21 Double Unders Home: GZ 9.5 (Time) Five Rounds 30 Double Unders 20 Snatch 10 DB OHS CF: GZ 9.4 (Time) Three Rounds Run 400m 50 Walking Lunge 50 Sit ups&#8221;\\ CF: Metcon (Time) 21-18-15-12-9 Push Up Toes 2 [&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-11734","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-33g","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11734","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=11734"}],"version-history":[{"count":3,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11734\/revisions"}],"predecessor-version":[{"id":11787,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11734\/revisions\/11787"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}