{"id":11794,"date":"2021-07-22T14:00:00","date_gmt":"2021-07-22T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11794"},"modified":"2021-07-07T10:46:23","modified_gmt":"2021-07-07T00:46:23","slug":"fri-230721","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-230721\/","title":{"rendered":"Fri 230721"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Overhead Squat (3-2-2-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>9-7-5-3-1reps<br \/>\n<br \/>Muscle Ups<br \/>\n<br \/>Squat Snatch 43\/30kg<br \/>\n<br \/>Rx+61\/4kg<br \/>\n<br \/>Age GP 38\/25kg<br \/>\n<br \/>Rx+ 53\/35kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Snatch (1-1-1-1-1-1)<\/h3>\n<h3>Xtra: Snatch Balance (1-1-1-1-1)<\/h3>\n<h3>Home: GZ 12.5  (Time)<\/h3>\n<p>10 Rounds<br \/>\n<br \/>Run 400m<br \/>\n<br \/>Rest 2:1 work<br \/>\n<br \/>Total time<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Overhead Squat (3-2-2-1-1-1) CF: Metcon (Time) 9-7-5-3-1reps Muscle Ups Squat Snatch 43\/30kg Rx+61\/4kg Age GP 38\/25kg Rx+ 53\/35kg Xtra: Snatch (1-1-1-1-1-1) Xtra: Snatch Balance (1-1-1-1-1) Home: GZ 12.5 (Time) 10 Rounds Run 400m Rest 2:1 work Total time<\/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-11794","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-34e","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11794","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=11794"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11794\/revisions"}],"predecessor-version":[{"id":11795,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11794\/revisions\/11795"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11794"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}