{"id":9263,"date":"2018-06-12T00:00:00","date_gmt":"2018-06-11T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9263"},"modified":"2018-06-12T07:01:44","modified_gmt":"2018-06-11T21:01:44","slug":"tue-120618","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-120618\/","title":{"rendered":"Tue 120618"},"content":{"rendered":"

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Metcon (AMRAP – Rounds and Reps)<\/h3>\n

EMOM 20min
\n
5 Snatch 95lbs
\n
3 Bar facing burpees<\/em><\/em><\/em><\/p>\n

Pause Back Squat<\/h3>\n

Squat t crest of the hip below the knee, hold depth for approx 3 sec then stand to knee and hip extension<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Metcon (AMRAP – Rounds and Reps) EMOM 20min 5 Snatch 95lbs 3 Bar facing burpees Pause Back Squat Squat t crest of the hip below the knee, hold depth for approx 3 sec then stand to knee and hip extension<\/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-9263","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-2pp","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9263","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=9263"}],"version-history":[{"count":3,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9263\/revisions"}],"predecessor-version":[{"id":9279,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9263\/revisions\/9279"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9263"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9263"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9263"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}