{"id":12159,"date":"2022-02-05T13:00:00","date_gmt":"2022-02-05T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=12159"},"modified":"2022-01-28T10:00:45","modified_gmt":"2022-01-27T23:00:45","slug":"fri-110222","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-110222\/","title":{"rendered":"Fri 110222"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Shoulder Press (3-3-3-3-3)<\/h3>\n

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

Run 600m
\n
60 Push ups
\n
3 Rope Climb
\n
Run 400m
\n
40 Push ups
\n
2 Rope Climb
\n
Run 200m
\n
20 Push ups
\n
1 Rope Climb<\/em><\/em><\/em><\/p>\n

Xtra: Snatch (1-1-1-1-1)<\/h3>\n

Xtra: Snatch Balance (1-1-1-1-1-1)<\/h3>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Shoulder Press (3-3-3-3-3) CF: Metcon (Time) Run 600m 60 Push ups 3 Rope Climb Run 400m 40 Push ups 2 Rope Climb Run 200m 20 Push ups 1 Rope Climb Xtra: Snatch (1-1-1-1-1) Xtra: Snatch Balance (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-12159","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-3a7","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12159","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=12159"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12159\/revisions"}],"predecessor-version":[{"id":12160,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/12159\/revisions\/12160"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=12159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=12159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=12159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}