{"id":8489,"date":"2017-07-24T00:00:00","date_gmt":"2017-07-23T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8489"},"modified":"2017-07-21T13:10:19","modified_gmt":"2017-07-21T03:10:19","slug":"tue-250717","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-250717\/","title":{"rendered":"Tue 250717"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+3861852 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>12 Muscle ups<br \/>\n<br \/>12 HSPU<br \/>\n<br \/>36 Pistol Squats<br \/>\n<br \/>500m Row<br \/>\n<br \/>9 Muscle ups<br \/>\n<br \/>9 HSPU<br \/>\n<br \/>28 Pistol Squats<br \/>\n<br \/>500m Row<br \/>\n<br \/>6 Muscle ups<br \/>\n<br \/>6 HSPU<br \/>\n<br \/>18 Pistol Squats<br \/>\n<br \/>500m Row<\/em><\/em><\/em><\/p>\n<h3>CF: Deadlift (3-3-3-3-3)<\/h3>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>4 Rounds<br \/>\n<br \/>50 Double Unders<br \/>\n<br \/>1 Peg Board<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) 12 Muscle ups 12 HSPU 36 Pistol Squats 500m Row 9 Muscle ups 9 HSPU 28 Pistol Squats 500m Row 6 Muscle ups 6 HSPU 18 Pistol Squats 500m Row CF: Deadlift (3-3-3-3-3) Extra: Metcon (Time) 4 Rounds 50 Double Unders 1 Peg Board<\/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-8489","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-2cV","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8489","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=8489"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8489\/revisions"}],"predecessor-version":[{"id":8490,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8489\/revisions\/8490"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}