{"id":12009,"date":"2021-11-15T13:00:00","date_gmt":"2021-11-15T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=12009"},"modified":"2021-11-08T10:01:35","modified_gmt":"2021-11-07T23:01:35","slug":"tues-161121","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-161121\/","title":{"rendered":"Tues 161121"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Bench Press (1-1-1-1-1)<\/h3>\n

CF: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

AMRAP 15min
\n
3 Muscle Ups
\n
6 HSPU
\n
9 Squats<\/em><\/em><\/em><\/p>\n

Xtra: Metcon (Time)<\/h3>\n

Five Rounds
\n
20Cal Echo
\n
1 legless rope climb<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Bench Press (1-1-1-1-1) CF: Metcon (AMRAP – Rounds and Reps) AMRAP 15min 3 Muscle Ups 6 HSPU 9 Squats Xtra: Metcon (Time) Five Rounds 20Cal Echo 1 legless rope climb<\/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-12009","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-37H","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12009","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=12009"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12009\/revisions"}],"predecessor-version":[{"id":12010,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12009\/revisions\/12010"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=12009"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=12009"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=12009"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}