{"id":8824,"date":"2017-12-16T00:00:00","date_gmt":"2017-12-15T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8824"},"modified":"2017-12-15T13:18:51","modified_gmt":"2017-12-15T02:18:51","slug":"sat-161217","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/sat-161217\/","title":{"rendered":"Sat 161217"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Part 1 Synco<br \/>\n<br \/>Three Rounds<br \/>\n<br \/>21 Box Jump<br \/>\n<br \/>15 KB Swing 24kg<br \/>\n<br \/>9 Pull ups<br \/>\n<br \/>50 Double under each<br \/>\n<br \/>Part 2<br \/>\n<br \/>50-40-30 rep<br \/>\n<br \/>Pistols Squats<br \/>\n<br \/>Wall Ball<br \/>\n<br \/>Toes 2 Bar<\/em><\/em><\/em><\/p>\n<h3>Extra: Squat Jerk (1-1-1)<\/h3>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) Part 1 Synco Three Rounds 21 Box Jump 15 KB Swing 24kg 9 Pull ups 50 Double under each Part 2 50-40-30 rep Pistols Squats Wall Ball Toes 2 Bar Extra: Squat Jerk (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-8824","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-2ik","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8824","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=8824"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8824\/revisions"}],"predecessor-version":[{"id":8859,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8824\/revisions\/8859"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}