{"id":8478,"date":"2017-07-18T00:00:00","date_gmt":"2017-07-17T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8478"},"modified":"2017-07-17T09:26:43","modified_gmt":"2017-07-16T23:26:43","slug":"tue-180717","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-180717\/","title":{"rendered":"Tue 180717"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+3848934 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>For time:<br \/>\n<br \/>30 Pull-ups &#8211; 60 Squats<br \/>\n<br \/>25 Pull-ups &#8211; 50 Squats<br \/>\n<br \/>20 Pull-ups &#8211; 40 Squats<br \/>\n<br \/>15 Pull-ups &#8211; 30 Squats<br \/>\n<br \/>10 Pull-ups &#8211; 20 Squats<br \/>\n<br \/>5 Pull-ups &#8211; 10 Squats<\/em><\/em><\/em><\/p>\n<h3>CF: Back Squat (5-5-5-5-5)<\/h3>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>Three rounds<br \/>\n<br \/>1 Peg Board<br \/>\n<br \/>3 Muscle ups<br \/>\n<br \/>9 Snatch 135lbs<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) For time: 30 Pull-ups &#8211; 60 Squats 25 Pull-ups &#8211; 50 Squats 20 Pull-ups &#8211; 40 Squats 15 Pull-ups &#8211; 30 Squats 10 Pull-ups &#8211; 20 Squats 5 Pull-ups &#8211; 10 Squats CF: Back Squat (5-5-5-5-5) Extra: Metcon (Time) Three rounds 1 Peg Board 3 Muscle ups 9 [&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-8478","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-2cK","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8478","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=8478"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8478\/revisions"}],"predecessor-version":[{"id":8479,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8478\/revisions\/8479"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8478"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8478"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8478"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}