{"id":11738,"date":"2021-06-28T14:00:00","date_gmt":"2021-06-28T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11738"},"modified":"2021-06-26T17:45:43","modified_gmt":"2021-06-26T07:45:43","slug":"tues-290621","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-290621\/","title":{"rendered":"Tues 290621"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Seven Rounds<br \/>\n<br \/>Run 200m<br \/>\n<br \/>10 Alt KB Squat Clean Thruster 24\/16kg<\/em><\/em><\/em><\/p>\n<h3>HOME: GZ 9.2 (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>AMRAP 20min<br \/>\n<br \/>10 Pistols<br \/>\n<br \/>5 V sits<br \/>\n<br \/>5 HSPU<\/em><\/em><\/em><\/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 \/>5 Muscle Ups<br \/>\n<br \/>10 HSPU<br \/>\n<br \/>15 Hang Clean 43\/30kg<br \/>\n<br \/>Rx+61\/43kg<br \/>\n<br \/>Age GP38\/25kg<br \/>\n<br \/>Rx+53\/35kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Metcon (Time)<\/h3>\n<p>15m Handstand Walk<br \/>\n<br \/>15 KB Swing 32\/24kg<br \/>\n<br \/>10m Handstand Walk<br \/>\n<br \/>10 KB Swing<br \/>\n<br \/>5m Handstand Walk<br \/>\n<br \/>5 KB Swing<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) Seven Rounds Run 200m 10 Alt KB Squat Clean Thruster 24\/16kg HOME: GZ 9.2 (AMRAP &#8211; Rounds and Reps) AMRAP 20min 10 Pistols 5 V sits 5 HSPU CF: Bench Press (3-2-2-1-1-1) CF: Metcon (Time) 3 Rounds 5 Muscle Ups 10 HSPU 15 Hang Clean 43\/30kg Rx+61\/43kg Age [&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-11738","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-33k","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11738","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=11738"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11738\/revisions"}],"predecessor-version":[{"id":11765,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11738\/revisions\/11765"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}