{"id":9023,"date":"2018-03-12T00:00:00","date_gmt":"2018-03-11T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9023"},"modified":"2018-03-12T06:30:53","modified_gmt":"2018-03-11T19:30:53","slug":"mon-120318","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/mon-120318\/","title":{"rendered":"Mon 120318"},"content":{"rendered":"

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

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

Five rounds
\n
Row 500m Run 400m
\n
15 Bench press, 135lbs (Rx+185lbs)<\/em><\/em><\/em><\/p>\n

CF: Overhead Squat Pause (3-3-3)<\/h3>\n

<\/em><\/em>Build up to a 3rep Max<\/em><\/p>\n

OLY: Snatch (1-1-1-1-1)<\/h3>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Metcon (Time) Five rounds Row 500m Run 400m 15 Bench press, 135lbs (Rx+185lbs) CF: Overhead Squat Pause (3-3-3) Build up to a 3rep Max OLY: Snatch (1-1-1-1-1)<\/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-9023","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-2lx","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9023","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=9023"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9023\/revisions"}],"predecessor-version":[{"id":9068,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9023\/revisions\/9068"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}