{"id":11744,"date":"2021-07-04T14:00:00","date_gmt":"2021-07-04T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11744"},"modified":"2021-06-28T10:30:48","modified_gmt":"2021-06-28T00:30:48","slug":"mon-050721","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-050721\/","title":{"rendered":"Mon 050721"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: GZ 10.1 (Time)<\/h3>\n<p>50-40-30-20-10<br \/>\n<br \/>KB Swing<br \/>\n<br \/>KB Walking Lunge<br \/>\n<br \/>Sit Ups<\/em><\/em><\/em><\/p>\n<h3>CF: Shoulder Press (3-2-2-1-1-1)<\/h3>\n<h3>CF: Fight Gone Bad (3 Rounds for reps)<\/h3>\n<p>Three rounds of:<br \/>\n<br \/>Wall-ball Shots (Reps), 20#<br \/>\n<br \/>Sumo deadlift high-pull (Reps),  75#<br \/>\n<br \/>Box Jumps, 20&#8243;  (Reps)<br \/>\n<br \/>Push-press (Reps), 75#<br \/>\n<br \/>Row (Calories)<br \/>\n<br \/>1-minute rest<\/em><\/em><\/em><\/p>\n<h3>Xtra: Snatch (1-1-1-1-1-1)<\/h3>\n<h3>Xtra: Overhead Squat (1-1-1-1-1)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: GZ 10.1 (Time) 50-40-30-20-10 KB Swing KB Walking Lunge Sit Ups CF: Shoulder Press (3-2-2-1-1-1) CF: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20&#8243; (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Xtra: Snatch (1-1-1-1-1-1) Xtra: [&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-11744","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-33q","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11744","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=11744"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11744\/revisions"}],"predecessor-version":[{"id":11770,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11744\/revisions\/11770"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}