{"id":8914,"date":"2018-01-23T00:00:00","date_gmt":"2018-01-22T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8914"},"modified":"2018-01-16T12:15:33","modified_gmt":"2018-01-16T01:15:33","slug":"tue-230118","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-230118\/","title":{"rendered":"Tue 23\/01\/18"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Metcon (Time)<\/h3>\n

3 rounds:
\n
Run 400 meters
\n
21 Overhead squats, 95lbs
\n
21 Pull-ups<\/em><\/em><\/em><\/p>\n

CF: Shoulder Press (3-3-3-3-3)<\/h3>\n

Extra: Metcon (Time)<\/h3>\n

3 Rounds
\n
8 Burpee Box Jump Over
\n
8 DB Alt Snatch each Arm 45kg<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Metcon (Time) 3 rounds: Run 400 meters 21 Overhead squats, 95lbs 21 Pull-ups CF: Shoulder Press (3-3-3-3-3) Extra: Metcon (Time) 3 Rounds 8 Burpee Box Jump Over 8 DB Alt Snatch each Arm 45kg<\/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-8914","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-2jM","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8914","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=8914"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8914\/revisions"}],"predecessor-version":[{"id":8915,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8914\/revisions\/8915"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}