{"id":11757,"date":"2021-07-08T14:00:00","date_gmt":"2021-07-08T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11757"},"modified":"2021-06-28T10:45:46","modified_gmt":"2021-06-28T00:45:46","slug":"fri-090721","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-090721\/","title":{"rendered":"Fri 090721"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: GZ 10.5 (Time)<\/h3>\n<p>Run 250m<br \/>\n<br \/>50 Sit up<br \/>\n<br \/>50 KB Swing<br \/>\n<br \/>Run 200m<br \/>\n<br \/>40 Sit up<br \/>\n<br \/>40 KB Swing<br \/>\n<br \/>Run 150m<br \/>\n<br \/>30 Sit up<br \/>\n<br \/>30 KB Swing<br \/>\n<br \/>Run 100m<br \/>\n<br \/>20 Sit up<br \/>\n<br \/>20 KB Swing<br \/>\n<br \/>Run 50m<br \/>\n<br \/>10 Sit up<br \/>\n<br \/>10 KB Swing<\/em><\/em><\/em><\/p>\n<h3>CF: Snatch Balance (3-2-2-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>15-12-9-6-3reps<br \/>\n<br \/>Pull up<br \/>\n<br \/>Thrusters 43\/30kg<br \/>\n<br \/>RX+ C2B Pull Up<br \/>\n<br \/>61\/43kg<br \/>\n<br \/>Age GP 38\/25kg<br \/>\n<br \/>Rx+ C2B 53\/38kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Snatch (1-1-1-1-1-1)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: GZ 10.5 (Time) Run 250m 50 Sit up 50 KB Swing Run 200m 40 Sit up 40 KB Swing Run 150m 30 Sit up 30 KB Swing Run 100m 20 Sit up 20 KB Swing Run 50m 10 Sit up 10 KB Swing CF: Snatch Balance (3-2-2-1-1-1) CF: Metcon (Time) [&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-11757","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-33D","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11757","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=11757"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11757\/revisions"}],"predecessor-version":[{"id":11773,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11757\/revisions\/11773"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}