{"id":12036,"date":"2021-12-02T13:00:00","date_gmt":"2021-12-02T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=12036"},"modified":"2021-11-22T05:30:31","modified_gmt":"2021-11-21T18:30:31","slug":"fri-031221","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-031221\/","title":{"rendered":"Fri 031221"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Overhead Squat (3-3-3-3-3)<\/h3>\n<p><\/em><\/em><em>Build upto a heavy 3reps<\/em><\/p>\n<h3>CF: Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>AMRAP 20min<br \/>\n<br \/>10 DB Snatch 50\/35lbs<br \/>\n<br \/>10T2B<br \/>\n<br \/>20 Double Under<\/em><\/em><\/em><\/p>\n<h3>Xtra: Snatch Pull (3-3-3-3-3)<\/h3>\n<h3>Xtra: Hang Snatch (1-1-1-1-1-1)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Overhead Squat (3-3-3-3-3) Build upto a heavy 3reps CF: Metcon (AMRAP &#8211; Rounds and Reps) AMRAP 20min 10 DB Snatch 50\/35lbs 10T2B 20 Double Under Xtra: Snatch Pull (3-3-3-3-3) Xtra: Hang Snatch (1-1-1-1-1-1)<\/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-12036","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-388","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12036","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=12036"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12036\/revisions"}],"predecessor-version":[{"id":12037,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12036\/revisions\/12037"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=12036"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=12036"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=12036"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}