{"id":12016,"date":"2021-11-22T13:00:00","date_gmt":"2021-11-22T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=12016"},"modified":"2021-11-15T04:46:06","modified_gmt":"2021-11-14T17:46:06","slug":"tue-231121","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-231121\/","title":{"rendered":"Tue 231121"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (3-3-3-3-3)<\/h3>\n<p><\/em><\/em><em>Build upto a heavy 3 reps<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>21-18-15-12-9reps<br \/>\n<br \/>HSPU<br \/>\n<br \/>KB Swing 24\/16<br \/>\n<br \/>T2B<br \/>\n<br \/>200m Run<\/em><\/em><\/em><\/p>\n<h3>Xtra: Metcon (Time)<\/h3>\n<p>10-8-6-4-2reps<br \/>\n<br \/>Bar Muscle Ups<br \/>\n<br \/>Pistol Squat 24kg<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (3-3-3-3-3) Build upto a heavy 3 reps CF: Metcon (Time) 21-18-15-12-9reps HSPU KB Swing 24\/16 T2B 200m Run Xtra: Metcon (Time) 10-8-6-4-2reps Bar Muscle Ups Pistol Squat 24kg<\/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-12016","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-37O","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12016","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=12016"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12016\/revisions"}],"predecessor-version":[{"id":12017,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12016\/revisions\/12017"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=12016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=12016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=12016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}