{"id":11824,"date":"2021-08-08T14:00:00","date_gmt":"2021-08-08T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11824"},"modified":"2021-07-26T14:00:36","modified_gmt":"2021-07-26T04:00:36","slug":"mon-090821","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-090821\/","title":{"rendered":"Mon 090821"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (3-2-2-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>&#8220;3 Rounds<br \/>\n<br \/>15 HSPU<br \/>\n<br \/>10 Hang Clean 43\/30kg<br \/>\n<br \/>20 Sit up<br \/>\n<br \/>Rx+ 61\/43kg &#038; GHD Sit Up<br \/>\n<br \/>Age GP 38\/25kg Rx+ 53\/30kg &#038; GHD Sit Ups<\/em><\/em><\/em><\/p>\n<h3>Home: GZ 5.1 (Time)<\/h3>\n<p>50-40-30-20-10reps<br \/>\n<br \/>Push Up<br \/>\n<br \/>Burpee<br \/>\n<br \/>Squat<br \/>\n<br \/>Double Under<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (3-2-2-1-1-1) CF: Metcon (Time) &#8220;3 Rounds 15 HSPU 10 Hang Clean 43\/30kg 20 Sit up Rx+ 61\/43kg &#038; GHD Sit Up Age GP 38\/25kg Rx+ 53\/30kg &#038; GHD Sit Ups Home: GZ 5.1 (Time) 50-40-30-20-10reps Push Up Burpee Squat Double Under<\/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-11824","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-34I","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11824","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=11824"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11824\/revisions"}],"predecessor-version":[{"id":11825,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11824\/revisions\/11825"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}