{"id":11836,"date":"2021-08-15T14:00:00","date_gmt":"2021-08-15T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11836"},"modified":"2021-07-26T14:45:06","modified_gmt":"2021-07-26T04:45:06","slug":"mon-160821","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-160821\/","title":{"rendered":"Mon 160821"},"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>Five Rounds<br \/>\n<br \/>15 Pull Ups<br \/>\n<br \/>9 Clean 43\/30kg<br \/>\n<br \/>6 Push Jerk<br \/>\n<br \/>Run 200m or Row 250m<br \/>\n<br \/>Rx+ 61\/43kg<br \/>\n<br \/>Age GP 38\/25kg<br \/>\n<br \/>Rx+ 53\/30kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Hang Snatch (1-1-1-1-1)<\/h3>\n<h3>Xtra: Snatch Pull (3-3-3-3-3)<\/h3>\n<h3>Home: GZ 6.1 (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>15 Left Arm DB Push Press<br \/>\n<br \/>30 Steps OH Lunge Weight Plate<br \/>\n<br \/>15 Right Arm DB Push Press<\/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) Five Rounds 15 Pull Ups 9 Clean 43\/30kg 6 Push Jerk Run 200m or Row 250m Rx+ 61\/43kg Age GP 38\/25kg Rx+ 53\/30kg Xtra: Hang Snatch (1-1-1-1-1) Xtra: Snatch Pull (3-3-3-3-3) Home: GZ 6.1 (Time) 3 Rounds 15 Left Arm DB Push Press 30 [&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-11836","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-34U","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11836","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=11836"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11836\/revisions"}],"predecessor-version":[{"id":11837,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11836\/revisions\/11837"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11836"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11836"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11836"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}