{"id":9138,"date":"2018-04-06T00:00:00","date_gmt":"2018-04-05T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9138"},"modified":"2018-04-06T15:00:27","modified_gmt":"2018-04-06T05:00:27","slug":"tue-240418","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-240418\/","title":{"rendered":"Tue 240418"},"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>3 Rounds<br \/>\n<br \/>400m Run \/ 500m Row<br \/>\n<br \/>15 Snatch 95lbs (Rx+ 135)<br \/>\n<br \/>2 Rope Climbes<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>12 minute AMRAP<br \/>\n<br \/>10 DB Squat Clean Thrusters 50\/35lbs<br \/>\n<br \/>15 T2B<br \/>\n<br \/>20 Push ups<\/em><\/em><\/em><\/p>\n<h3>CF: Bench Press (5-5-5-5-5)<\/h3>\n<p><\/em><\/em><em>Achieve 5 sets at 75-80 of 1RM<\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) 3 Rounds 400m Run \/ 500m Row 15 Snatch 95lbs (Rx+ 135) 2 Rope Climbes Extra: Metcon (AMRAP &#8211; Rounds and Reps) 12 minute AMRAP 10 DB Squat Clean Thrusters 50\/35lbs 15 T2B 20 Push ups CF: Bench Press (5-5-5-5-5) Achieve 5 sets at 75-80 of 1RM<\/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-9138","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-2no","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9138","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=9138"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9138\/revisions"}],"predecessor-version":[{"id":9139,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9138\/revisions\/9139"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}