{"id":11900,"date":"2021-09-16T14:00:00","date_gmt":"2021-09-16T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11900"},"modified":"2021-08-31T14:45:37","modified_gmt":"2021-08-31T04:45:37","slug":"fri-170921","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-170921\/","title":{"rendered":"Fri 170921"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press<\/h3>\n<p><\/em><\/em><em>Bodyweight<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>15 T2B<br \/>\n<br \/>15 Deadlift 84\/60kg<br \/>\n<br \/>100 Double Unders<br \/>\n<br \/>Rx+ 102\/71kg<br \/>\n<br \/>Age GP 71\/53kg<br \/>\n<br \/>Rx+ 94\/61kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Hang Snatch (3-2-2-1-1-1)<\/h3>\n<h3>Xtra: GZ 10.5 (Time)<\/h3>\n<p>Run 250m<br \/>\n<br \/>50 Sit up<br \/>\n<br \/>50 KB Swing<br \/>\n<br \/>Run 200m<br \/>\n<br \/>40 Sit up<br \/>\n<br \/>40 KB Swing<br \/>\n<br \/>Run 150m<br \/>\n<br \/>30 Sit up<br \/>\n<br \/>30 KB Swing<br \/>\n<br \/>Run 100m<br \/>\n<br \/>20 Sit up<br \/>\n<br \/>20 KB Swing<br \/>\n<br \/>Run 50m<br \/>\n<br \/>10 Sit up<br \/>\n<br \/>10 KB Swing<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press Bodyweight CF: Metcon (Time) 3 Rounds 15 T2B 15 Deadlift 84\/60kg 100 Double Unders Rx+ 102\/71kg Age GP 71\/53kg Rx+ 94\/61kg Xtra: Hang Snatch (3-2-2-1-1-1) Xtra: GZ 10.5 (Time) Run 250m 50 Sit up 50 KB Swing Run 200m 40 Sit up 40 KB Swing Run 150m 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-11900","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-35W","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11900","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=11900"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11900\/revisions"}],"predecessor-version":[{"id":11901,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11900\/revisions\/11901"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11900"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11900"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11900"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}