{"id":9322,"date":"2018-07-03T00:00:00","date_gmt":"2018-07-02T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9322"},"modified":"2018-06-25T09:48:23","modified_gmt":"2018-06-24T23:48:23","slug":"tue-030718","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-030718\/","title":{"rendered":"Tue 030718"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (5-5-5)<\/h3>\n<p><\/em><\/em><em>3 sets at 75-80&#37; of 1RM<\/em><\/p>\n<h3>CF: Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>AMRAP 20 min<br \/>\n<br \/>12 Deadlifts 135\/95lbs<br \/>\n<br \/>9 Squat Cleans<br \/>\n<br \/>6 Push Press<br \/>\n<br \/>50 Double unders<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>Amrap 12 Min<br \/>\n<br \/>1 Peg Board<br \/>\n<br \/>10m Walking Lunge 95lbs<br \/>\n<br \/>12 Thrusters<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (5-5-5) 3 sets at 75-80&#37; of 1RM CF: Metcon (AMRAP &#8211; Rounds and Reps) AMRAP 20 min 12 Deadlifts 135\/95lbs 9 Squat Cleans 6 Push Press 50 Double unders Extra: Metcon (AMRAP &#8211; Rounds and Reps) Amrap 12 Min 1 Peg Board 10m Walking Lunge 95lbs 12 Thrusters<\/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-9322","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-2qm","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9322","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=9322"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9322\/revisions"}],"predecessor-version":[{"id":9323,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9322\/revisions\/9323"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}