{"id":11995,"date":"2021-11-09T13:00:00","date_gmt":"2021-11-09T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11995"},"modified":"2021-10-26T06:30:58","modified_gmt":"2021-10-25T19:30:58","slug":"wed-101121","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-101121\/","title":{"rendered":"Wed 101121"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Clean (1-1-1-1-1)<\/h3>\n<p><\/em><\/em><em>Build upto a heavy single<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Five Rounds<br \/>\n<br \/>15 KB Swing 24\/16kg<br \/>\n<br \/>12 T2B<br \/>\n<br \/>9 Burpees<br \/>\n<br \/>200m Run<br \/>\n<br \/>Rx+ 32\/24kg<\/em><\/em><\/em><\/p>\n<h3>Xtra: Push Jerk (1-1-1-1-1)<\/h3>\n<h3>Xtra: Front Squat (3-3-3-3-3)<\/h3>\n<p><\/em><\/em><em>3 sets @ 80-85&#37; of 1RM<\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Clean (1-1-1-1-1) Build upto a heavy single CF: Metcon (Time) Five Rounds 15 KB Swing 24\/16kg 12 T2B 9 Burpees 200m Run Rx+ 32\/24kg Xtra: Push Jerk (1-1-1-1-1) Xtra: Front Squat (3-3-3-3-3) 3 sets @ 80-85&#37; of 1RM<\/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-11995","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-37t","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11995","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=11995"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11995\/revisions"}],"predecessor-version":[{"id":11996,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11995\/revisions\/11996"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}