{"id":9233,"date":"2018-05-30T00:00:00","date_gmt":"2018-05-29T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9233"},"modified":"2018-05-17T09:45:49","modified_gmt":"2018-05-16T23:45:49","slug":"wed-300518","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-300518\/","title":{"rendered":"Wed 300518"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Front Squat (3-3-3)<\/h3>\n<p><\/em><\/em><em>Achieve 3 sets of 3 at 80 &#8211; 85&#37; of 1RM<\/em><\/p>\n<h3>CF: Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>EMOM 20 min<br \/>\n<br \/>9 Thrusters 95\/65lbs<br \/>\n<br \/>3 Bar facing burpees<\/em><\/em><\/em><\/p>\n<h3>Oly: Hang Clean (3-2-2-1-1-1)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Front Squat (3-3-3) Achieve 3 sets of 3 at 80 &#8211; 85&#37; of 1RM CF: Metcon (AMRAP &#8211; Rounds and Reps) EMOM 20 min 9 Thrusters 95\/65lbs 3 Bar facing burpees Oly: Hang Clean (3-2-2-1-1-1)<\/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-9233","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-2oV","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9233","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=9233"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9233\/revisions"}],"predecessor-version":[{"id":9234,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9233\/revisions\/9234"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9233"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9233"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9233"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}