{"id":9048,"date":"2018-03-17T00:00:00","date_gmt":"2018-03-16T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9048"},"modified":"2018-03-08T06:00:43","modified_gmt":"2018-03-07T19:00:43","slug":"sat-170318","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/sat-170318\/","title":{"rendered":"Sat 170318"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>5 Rounds<br \/>\n<br \/>Synco<br \/>\n<br \/>9 Pull ups<br \/>\n<br \/>9 Burpees<br \/>\n<br \/>Rest 3 Minutes<br \/>\n<br \/>3 rounds<br \/>\n<br \/>200m Run<br \/>\n<br \/>4 Rope Climb<br \/>\n<br \/>40 DB Thrusters 20\/10kg<br \/>\n<br \/>40 KB Swing 24\/16kg<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) 5 Rounds Synco 9 Pull ups 9 Burpees Rest 3 Minutes 3 rounds 200m Run 4 Rope Climb 40 DB Thrusters 20\/10kg 40 KB Swing 24\/16kg<\/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-9048","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-2lW","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9048","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=9048"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9048\/revisions"}],"predecessor-version":[{"id":9049,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9048\/revisions\/9049"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}