{"id":11851,"date":"2021-08-22T14:00:00","date_gmt":"2021-08-22T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11851"},"modified":"2021-08-03T09:15:50","modified_gmt":"2021-08-02T23:15:50","slug":"mon-230821","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-230821\/","title":{"rendered":"Mon 230821"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Overhead Squat (3-3-3-3-3)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>5 Muscle Ups<br \/>\n<br \/>10 HSPU<br \/>\n<br \/>15 Snatch<br \/>\n<br \/>4 Muscle Ups<br \/>\n<br \/>8 HSPU<br \/>\n<br \/>12 Snatch<br \/>\n<br \/>3 Muscle Ups<br \/>\n<br \/>6 HSPU<br \/>\n<br \/>9 Snatch<br \/>\n<br \/>2 Muscle Ups<br \/>\n<br \/>4 HSPU<br \/>\n<br \/>6 Snatch<br \/>\n<br \/>1 Muscle Up<br \/>\n<br \/>2 HSPU 43\/30kg<br \/>\n<br \/>3 Snatch<br \/>\n<br \/>Rx+61\/43kg<br \/>\n<br \/>Age GP38\/25kg<br \/>\n<br \/>Rx+53\/35kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Snatch (1-1-1-1-1)<\/h3>\n<h3>Xtra: Snatch Pull (3-3-3-3-3)<\/h3>\n<h3>Home: GZ 7.1 (Time)<\/h3>\n<p>GZ 7.1<br \/>\n<br \/>Five Rounds<br \/>\n<br \/>Run 200m<br \/>\n<br \/>5 Left Arm DB OHS<br \/>\n<br \/>5 Right Arm DB OHS<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Overhead Squat (3-3-3-3-3) CF: Metcon (Time) 5 Muscle Ups 10 HSPU 15 Snatch 4 Muscle Ups 8 HSPU 12 Snatch 3 Muscle Ups 6 HSPU 9 Snatch 2 Muscle Ups 4 HSPU 6 Snatch 1 Muscle Up 2 HSPU 43\/30kg 3 Snatch Rx+61\/43kg Age GP38\/25kg Rx+53\/35kg Xtra: Snatch (1-1-1-1-1) Xtra: [&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-11851","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-359","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11851","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=11851"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11851\/revisions"}],"predecessor-version":[{"id":11852,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11851\/revisions\/11852"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}