{"id":11863,"date":"2021-08-29T14:00:00","date_gmt":"2021-08-29T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11863"},"modified":"2021-08-03T14:45:42","modified_gmt":"2021-08-03T04:45:42","slug":"mon-300821","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-300821\/","title":{"rendered":"Mon 300821"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Back Squat (3-3-3-3-3)<\/h3>\n<h3>CF: Helen (Time)<\/h3>\n<p>3 Rounds for time of:<br \/>\n400m Run<br \/>\n21 Kettlebell Swings, 53# \/ 35#<br \/>\n12 Pull-ups<\/em><\/em><\/em><\/p>\n<h3>Home: GZ 8.1 (Time)<\/h3>\n<p>30-26-20 reps<br \/>\n<br \/>Alt DB Snatch<br \/>\n<br \/>OH Walk Lunge<br \/>\n<br \/>Sit Up<\/em><\/em><br \/><em>22.5\/15kg<\/em><\/p>\n<h3>Xtra: Hang Snatch (1-1-1-1-1)<\/h3>\n<h3>Xtra: Snatch Balance (1-1-1-1-1)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Back Squat (3-3-3-3-3) CF: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# \/ 35# 12 Pull-ups Home: GZ 8.1 (Time) 30-26-20 reps Alt DB Snatch OH Walk Lunge Sit Up22.5\/15kg Xtra: Hang Snatch (1-1-1-1-1) Xtra: Snatch Balance (1-1-1-1-1)<\/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-11863","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-35l","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11863","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=11863"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11863\/revisions"}],"predecessor-version":[{"id":11865,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11863\/revisions\/11865"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}