{"id":11930,"date":"2021-09-28T14:00:00","date_gmt":"2021-09-28T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11930"},"modified":"2021-09-28T13:45:35","modified_gmt":"2021-09-28T03:45:35","slug":"wed-290921","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-290921\/","title":{"rendered":"Wed 290921"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Back Squat (3-2-2-1-1-1)<\/h3>\n<p><\/em><\/em><em>Build to a heavy Single<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>5 Devils Press 50\/35lbs<br \/>\n<br \/>30 Squats<br \/>\n<br \/>50 Sit Ups<\/em><\/em><\/em><\/p>\n<h3>Xtra: GZ 12.3 (Time)<\/h3>\n<p>Three rounds<br \/>\n<br \/>Run 400m<br \/>\n<br \/>3 Wall Walks<br \/>\n<br \/>15 Burpee<\/em><\/em><\/em><\/p>\n<h3>Xtra: Push Jerk (1-1-1-1-1)<\/h3>\n<h3>Xtra: Hang Clean (1-1-1-1-1)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Back Squat (3-2-2-1-1-1) Build to a heavy Single CF: Metcon (Time) 3 Rounds 5 Devils Press 50\/35lbs 30 Squats 50 Sit Ups Xtra: GZ 12.3 (Time) Three rounds Run 400m 3 Wall Walks 15 Burpee Xtra: Push Jerk (1-1-1-1-1) Xtra: Hang Clean (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-11930","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-36q","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11930","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=11930"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11930\/revisions"}],"predecessor-version":[{"id":11941,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11930\/revisions\/11941"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}