{"id":11808,"date":"2021-07-29T14:00:00","date_gmt":"2021-07-29T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11808"},"modified":"2021-07-19T05:45:29","modified_gmt":"2021-07-18T19:45:29","slug":"fri-300721","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-300721\/","title":{"rendered":"Fri  300721"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bent Over Row (5-5-5-5-5)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>5 Muscle Ups<br \/>\n<br \/>10 Snatch<br \/>\n<br \/>15 HSPU<br \/>\n<br \/>4 Muscle Ups<br \/>\n<br \/>8 Snatch<br \/>\n<br \/>12 HSPU<br \/>\n<br \/>3 Muscle Ups<br \/>\n<br \/>6 Snatch<br \/>\n<br \/>9 HSPU<br \/>\n<br \/>2 Muscle Ups<br \/>\n<br \/>4 Snatch<br \/>\n<br \/>6 HSPU<br \/>\n<br \/>1 Muscle Up<br \/>\n<br \/>2 Snatch 43\/30kg<br \/>\n<br \/>3 HSPU<br \/>\n<br \/>Rx+61\/43kg<br \/>\n<br \/>Age GP38\/25kg<br \/>\n<br \/>Rx+53\/35kg<\/em><\/em><\/em><\/p>\n<h3>Home: GZ 3.5 (Time)<\/h3>\n<p>Five Rounds<br \/>\n<br \/>15 Sumo Deadlift High Pull<br \/>\n<br \/>12 Push Press<br \/>\n<br \/>9 Bar Facing Burpee<br \/>\n<br \/>Run 200m<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bent Over Row (5-5-5-5-5) CF: Metcon (Time) 5 Muscle Ups 10 Snatch 15 HSPU 4 Muscle Ups 8 Snatch 12 HSPU 3 Muscle Ups 6 Snatch 9 HSPU 2 Muscle Ups 4 Snatch 6 HSPU 1 Muscle Up 2 Snatch 43\/30kg 3 HSPU Rx+61\/43kg Age GP38\/25kg Rx+53\/35kg Home: GZ 3.5 [&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-11808","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-34s","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11808","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=11808"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11808\/revisions"}],"predecessor-version":[{"id":11809,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11808\/revisions\/11809"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}