{"id":8468,"date":"2017-07-12T00:00:00","date_gmt":"2017-07-11T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8468"},"modified":"2017-07-11T08:49:43","modified_gmt":"2017-07-10T22:49:43","slug":"wed-120717","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-120717\/","title":{"rendered":"Wed 120717"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

Complete as many rounds in 20 minutes as you can of:
\n
20 KB Swing 24kg
\n
20 Wall Ball
\n
20 Push ups<\/em><\/em><\/em><\/p>\n

CF: Push Press (5-5-5-5-5)<\/h3>\n

OLY: Squat Clean and Jerk (3-2-2-1-1-1)<\/h3>\n

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

CrossFit Effects – CrossFit CF: Metcon (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 20 KB Swing 24kg 20 Wall Ball 20 Push ups CF: Push Press (5-5-5-5-5) OLY: Squat Clean and Jerk (3-2-2-1-1-1)<\/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-8468","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-2cA","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8468","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=8468"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8468\/revisions"}],"predecessor-version":[{"id":8469,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8468\/revisions\/8469"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8468"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8468"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8468"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}