{"id":11868,"date":"2021-08-31T14:00:00","date_gmt":"2021-08-31T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11868"},"modified":"2021-08-03T15:00:41","modified_gmt":"2021-08-03T05:00:41","slug":"wed-010921","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-010921\/","title":{"rendered":"Wed 010921"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Clean (1-1-1-1-1)<\/h3>\n

CF: Jackie (Time)<\/h3>\n

For Time:
\n
1000m Row
\n
50 Thrusters, 45#
\n
30 Pull-ups<\/em><\/em><\/em><\/p>\n

CF: Annie (Time)<\/h3>\n

50-40-30-20-10
\nDouble-unders
\nSit-ups<\/em><\/em><\/em><\/p>\n

Home: GZ 8.3 (AMRAP – Rounds and Reps)<\/h3>\n

20min AMRAP
\n
5 Push ups
\n
10 Squats
\n
20 Double Under<\/em><\/em><\/em><\/p>\n

Xtra: Front Squat (3-2-2-1-1-1)<\/h3>\n

Xtra: Clean Pull (1-1-1-1-1)<\/h3>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Clean (1-1-1-1-1) CF: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups CF: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Home: GZ 8.3 (AMRAP – Rounds and Reps) 20min AMRAP 5 Push ups 10 Squats 20 Double Under Xtra: Front Squat (3-2-2-1-1-1) Xtra: Clean Pull (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-11868","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-35q","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11868","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=11868"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11868\/revisions"}],"predecessor-version":[{"id":11869,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11868\/revisions\/11869"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}