{"id":11987,"date":"2021-11-04T13:00:00","date_gmt":"2021-11-04T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11987"},"modified":"2021-10-22T05:45:40","modified_gmt":"2021-10-21T18:45:40","slug":"fri-051121","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-051121\/","title":{"rendered":"Fri 051121"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Back Squat (3-3-3-3-3)<\/h3>\n<p><\/em><\/em><em>Build to a Heavy 3reps ( approx 80-85&#37;) for 3 set of 3<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>20 Alt DB Squat Clean &#038; Split Jerk 50\/35lbs<br \/>\n<br \/>20 GHD Sit Up<br \/>\n<br \/>3 Rope Climb<\/em><\/em><br \/><em>AGE GP 20\/12.5kg<\/em><\/p>\n<h3>Xtra: Hang Snatch (1-1-1-1-1)<\/h3>\n<h3>Xtra: Behind The Neck Jerk (1-1-1-1-1)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Back Squat (3-3-3-3-3) Build to a Heavy 3reps ( approx 80-85&#37;) for 3 set of 3 CF: Metcon (Time) 3 Rounds 20 Alt DB Squat Clean &#038; Split Jerk 50\/35lbs 20 GHD Sit Up 3 Rope ClimbAGE GP 20\/12.5kg Xtra: Hang Snatch (1-1-1-1-1) Xtra: Behind The Neck Jerk (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-11987","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-37l","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11987","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=11987"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11987\/revisions"}],"predecessor-version":[{"id":11988,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11987\/revisions\/11988"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11987"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11987"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11987"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}