{"id":11936,"date":"2021-10-07T13:00:00","date_gmt":"2021-10-07T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11936"},"modified":"2021-09-27T05:30:56","modified_gmt":"2021-09-26T19:30:56","slug":"fri-081021","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-081021\/","title":{"rendered":"Fri 081021"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Overhead Squat (3-2-2-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Five Rounds<br \/>\n<br \/>3 Muscle Up<br \/>\n<br \/>6 Squat Clean<br \/>\n<br \/>9 HSPU<br \/>\n<br \/>Run 200m or Row 250m<\/em><\/em><\/em><\/p>\n<h3>Xtra: Hang Snatch (1-1-1-1-1)<\/h3>\n<h3>Xtra: Snatch Pull (3-3-3-3-3)<\/h3>\n<h3>CF,: GZ 3.5 (Time)<\/h3>\n<p>Five Rounds<br \/>\n<br \/>15 Sumo Deadlift High Pull<br \/>\n<br \/>12 Push Press<br \/>\n<br \/>9 Bar Facing Burpee<br \/>\n<br \/>Run 200m<\/em><\/em><br \/><em>,<\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Overhead Squat (3-2-2-1-1-1) CF: Metcon (Time) Five Rounds 3 Muscle Up 6 Squat Clean 9 HSPU Run 200m or Row 250m Xtra: Hang Snatch (1-1-1-1-1) Xtra: Snatch Pull (3-3-3-3-3) CF,: GZ 3.5 (Time) Five Rounds 15 Sumo Deadlift High Pull 12 Push Press 9 Bar Facing Burpee Run 200m,<\/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-11936","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-36w","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11936","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=11936"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11936\/revisions"}],"predecessor-version":[{"id":11937,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11936\/revisions\/11937"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}