{"id":11796,"date":"2021-07-18T14:00:00","date_gmt":"2021-07-18T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11796"},"modified":"2021-07-07T10:46:26","modified_gmt":"2021-07-07T00:46:26","slug":"mon-190721","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-190721\/","title":{"rendered":"Mon 190721"},"content":{"rendered":"

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CrossFit Effects – CrossFit<\/h2>\n

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CF: Bench Press (3-2-2-1-1-1)<\/h3>\n

CF: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

EMOM 20min
\n
4 HSPU
\n
4 T2B
\n
8 Squat<\/em><\/em><\/em><\/p>\n

Home: GZ 12.1 (Time)<\/h3>\n

70 Double Unders
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30 Push ups
\n
30 Squats
\n
10 Burpee
\n
60 Double Unders
\n
25 Push ups
\n
25 Squats
\n
10 Burpees
\n
50 Double Unders
\n
20 Push ups
\n
20 Squats
\n
10 Burpees
\n
40 Double Unders
\n
15 Push Ups
\n
15 Squats
\n
10 Burpees
\n
30 Double Unders
\n
10 Push Ups
\n
10 Squats
\n
10 Burpees<\/em><\/em><\/em><\/p>\n

Xtra: Hang Snatch (1-1-1-1-1)<\/h3>\n

Xtra: Snatch Pull (3-3-3-3-3)<\/h3>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Bench Press (3-2-2-1-1-1) CF: Metcon (AMRAP – Rounds and Reps) EMOM 20min 4 HSPU 4 T2B 8 Squat Home: GZ 12.1 (Time) 70 Double Unders 30 Push ups 30 Squats 10 Burpee 60 Double Unders 25 Push ups 25 Squats 10 Burpees 50 Double Unders 20 Push ups 20 Squats […]<\/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-11796","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-34g","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11796","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=11796"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11796\/revisions"}],"predecessor-version":[{"id":11797,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11796\/revisions\/11797"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}