{"id":8774,"date":"2017-11-21T00:00:00","date_gmt":"2017-11-20T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8774"},"modified":"2017-10-27T09:16:17","modified_gmt":"2017-10-26T22:16:17","slug":"tue-211117","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-211117\/","title":{"rendered":"Tue 211117"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>10 Pull-ups<br \/>\n<br \/>10 Two arm KB swings 16kgs KBs<br \/>\n<br \/>10 Pull-ups<br \/>\n<br \/>10 Right arm push-presses 20kg DB<br \/>\n<br \/>10 Pull-ups<br \/>\n<br \/>10 Left arm push-presses<br \/>\n<br \/>10 Pull-ups<br \/>\n<br \/>10 Right arm snatches 20kg DB<br \/>\n<br \/>10 Pull-ups<br \/>\n<br \/>10 Left arm snatches<br \/>\n<br \/>10 Pull-ups<br \/>\n<br \/>(RX+ C2B Pull ups)<\/em><\/em><\/em><\/p>\n<h3>CF: Back Squat (5-5-5)<\/h3>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>Three Rounds<br \/>\n<br \/>20m Prowler 100kg<br \/>\n<br \/>10 Burpee box Jump Over 24&#8243;<br \/>\n<br \/>5 Bar Muscle ups<br \/>\n<br \/>Rest 3minutes<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) 10 Pull-ups 10 Two arm KB swings 16kgs KBs 10 Pull-ups 10 Right arm push-presses 20kg DB 10 Pull-ups 10 Left arm push-presses 10 Pull-ups 10 Right arm snatches 20kg DB 10 Pull-ups 10 Left arm snatches 10 Pull-ups (RX+ C2B Pull ups) CF: Back Squat (5-5-5) Extra: [&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-8774","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-2hw","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8774","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=8774"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8774\/revisions"}],"predecessor-version":[{"id":8776,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8774\/revisions\/8776"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}