{"id":9432,"date":"2018-10-20T00:00:00","date_gmt":"2018-10-19T03:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9432"},"modified":"2018-08-21T17:15:56","modified_gmt":"2018-08-21T07:15:56","slug":"sat-201018","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/sat-201018\/","title":{"rendered":"Sat 201018"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>EV1: Clean Total (Total Weight)<\/h3>\n<p><em>Clean  (1 Rep Max)<br \/><em>Clean  (1 Rep Max)<br \/><em>Clean  (1 Rep Max)<\/p>\n<h3>EV2: Metcon (Time)<\/h3>\n<p>12 Min Cap<br \/>\n<br \/>60-45-30 rep<br \/>\n<br \/>Pull up<br \/>\n<br \/>Thruster 95lbs<\/em><\/em><\/em><\/p>\n<h3>EV3: Metcon (Time)<\/h3>\n<p>Three Rounds<br \/>\n<br \/>30 Handstand Push up<br \/>\n<br \/>30 Deadlift 225\/155lbs<br \/>\n<br \/>30 GHD Sit up<\/em><\/em><\/em><\/p>\n<h3>EV4 : Metcon (Time)<\/h3>\n<p>500m<br \/>\n<br \/>30 Toe to Bar<br \/>\n<br \/>20 Burpee Box Jump Over 24\/20&#8243;<\/em><\/em><\/em><\/p>\n<h3>EV5: Metcon (AMRAP &#8211; Reps)<\/h3>\n<p>AMRAP in 9 min<br \/>\n<br \/>Deadlift 225\/155lbs<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit EV1: Clean Total (Total Weight) Clean (1 Rep Max)Clean (1 Rep Max)Clean (1 Rep Max) EV2: Metcon (Time) 12 Min Cap 60-45-30 rep Pull up Thruster 95lbs EV3: Metcon (Time) Three Rounds 30 Handstand Push up 30 Deadlift 225\/155lbs 30 GHD Sit up EV4 : Metcon (Time) 500m 30 Toe to [&hellip;]<\/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-9432","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-2s8","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9432","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=9432"}],"version-history":[{"count":3,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9432\/revisions"}],"predecessor-version":[{"id":9489,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9432\/revisions\/9489"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}