{"id":12075,"date":"2021-12-23T13:00:00","date_gmt":"2021-12-23T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=12075"},"modified":"2021-12-13T05:30:39","modified_gmt":"2021-12-12T18:30:39","slug":"fri-241221","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-241221\/","title":{"rendered":"Fri 241221"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Push Jerk (1-1-1-1-1)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>5 Muscle ups<br \/>\n<br \/>10 Hang Clean<br \/>\n<br \/>5 Front Squats<br \/>\n<br \/>200m Run<br \/>\n<br \/>4 Muscle Ups<br \/>\n<br \/>8 Hang Clean<br \/>\n<br \/>4 Front Squats<br \/>\n<br \/>200m Run<br \/>\n<br \/>3 Muscle Ups<br \/>\n<br \/>6 Hang Clean<br \/>\n<br \/>3 Front Squats<br \/>\n<br \/>200m Run<br \/>\n<br \/>2 Muscle Ups<br \/>\n<br \/>4 Hang Clean<br \/>\n<br \/>2 Front Squats<br \/>\n<br \/>200m Run<br \/>\n<br \/>1 Muscle Ups<br \/>\n<br \/>2 Hang Clean<br \/>\n<br \/>1 Front Squats<\/em><\/em><\/em><\/p>\n<h3>Xtra: Snatch (1-1-1-1-1-1)<\/h3>\n<h3>Xtra: Snatch Pull (3-3-3-3-3)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Push Jerk (1-1-1-1-1) CF: Metcon (Time) 5 Muscle ups 10 Hang Clean 5 Front Squats 200m Run 4 Muscle Ups 8 Hang Clean 4 Front Squats 200m Run 3 Muscle Ups 6 Hang Clean 3 Front Squats 200m Run 2 Muscle Ups 4 Hang Clean 2 Front Squats 200m Run [&hellip;]<\/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-12075","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-38L","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12075","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=12075"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12075\/revisions"}],"predecessor-version":[{"id":12076,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12075\/revisions\/12076"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=12075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=12075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=12075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}