{"id":11872,"date":"2021-09-02T14:00:00","date_gmt":"2021-09-02T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11872"},"modified":"2021-08-03T15:00:48","modified_gmt":"2021-08-03T05:00:48","slug":"fri-030921","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-030921\/","title":{"rendered":"Fri 030921"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Shoulder Press (3-2-2-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Five Rounds<br \/>\n<br \/>15 Snatch 43 \/ 30kg<br \/>\n<br \/>9 Bar Facing Burpee<br \/>\n<br \/>Run 200m<\/em><\/em><\/em><\/p>\n<h3>Xtra: Pause Back Squat (3-2-2-1-1-1)<\/h3>\n<p>Squat t crest of the hip below the knee, hold depth for approx 3 sec then stand to knee and hip extension<\/em><\/em><\/em><\/p>\n<h3>Home: GZ 8.5 (Time)<\/h3>\n<p>10 Rounds<br \/>\n<br \/>Run 100m<br \/>\n<br \/>12 KB Swing<br \/>\n<br \/>6 Burpee<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Shoulder Press (3-2-2-1-1-1) CF: Metcon (Time) Five Rounds 15 Snatch 43 \/ 30kg 9 Bar Facing Burpee Run 200m Xtra: Pause Back Squat (3-2-2-1-1-1) Squat t crest of the hip below the knee, hold depth for approx 3 sec then stand to knee and hip extension Home: GZ 8.5 (Time) [&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-11872","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-35u","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11872","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=11872"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11872\/revisions"}],"predecessor-version":[{"id":11873,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11872\/revisions\/11873"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}