{"id":12103,"date":"2022-01-09T13:00:00","date_gmt":"2022-01-09T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=12103"},"modified":"2022-01-10T05:00:22","modified_gmt":"2022-01-09T18:00:22","slug":"mon-100122","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-100122\/","title":{"rendered":"Mon 100122"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Shoulder 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>5-4-3-2-1<br \/>\n<br \/>Muscle Ups<br \/>\n<br \/>15-12-9-6-3<br \/>\n<br \/>Squat Clean &#038; Jerk 43\/30kg<br \/>\n<br \/>200m Run<br \/>\n<br \/>Rx+ 61\/43kg<br \/>\n<br \/>Ring Muscle Up<br \/>\n<br \/>Age GP 38\/25kg<br \/>\n<br \/>Chest 2 Bar Pull up<br \/>\n<br \/>Rx+53\/35kg<br \/>\n<br \/>Muscle up<\/em><\/em><\/em><\/p>\n<h3>Xtra: Snatch (1-1-1-1-1)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Shoulder Press (3-3-3-3-3) Build upto a heavy 3 reps CF: Metcon (Time) 5-4-3-2-1 Muscle Ups 15-12-9-6-3 Squat Clean &#038; Jerk 43\/30kg 200m Run Rx+ 61\/43kg Ring Muscle Up Age GP 38\/25kg Chest 2 Bar Pull up Rx+53\/35kg Muscle up Xtra: Snatch (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-12103","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-39d","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12103","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=12103"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12103\/revisions"}],"predecessor-version":[{"id":12115,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12103\/revisions\/12115"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=12103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=12103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=12103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}