{"id":9434,"date":"2018-08-28T00:00:00","date_gmt":"2018-08-27T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9434"},"modified":"2018-08-14T06:01:30","modified_gmt":"2018-08-13T20:01:30","slug":"tues-280818","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-280818\/","title":{"rendered":"Tues 280818"},"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>Five Rounds<br \/>\n<br \/>20m DB Walking Lunges 20\/10kg<br \/>\n<br \/>20 Alt DB Snatch<br \/>\n<br \/>10 T2B<\/em><\/em><\/em><\/p>\n<h3>CF: Deadlift (5-5-5)<\/h3>\n<p><\/em><\/em><em>3 Sets of 5 @ 80&#37; of 1 RM<\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>Run 400m<br \/>\n<br \/>18 Muscle ups (Every break run 200m)<br \/>\n<br \/>Run 400m<br \/>\n<br \/>12 Muscle Ups (Every Break Run 200m)<br \/>\n<br \/>Run 400m<br \/>\n<br \/>9 Muscle Ups (Every Break Run 200m)<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) Five Rounds 20m DB Walking Lunges 20\/10kg 20 Alt DB Snatch 10 T2B CF: Deadlift (5-5-5) 3 Sets of 5 @ 80&#37; of 1 RM Extra: Metcon (Time) Run 400m 18 Muscle ups (Every break run 200m) Run 400m 12 Muscle Ups (Every Break Run 200m) Run 400m [&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-9434","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-2sa","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9434","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=9434"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9434\/revisions"}],"predecessor-version":[{"id":9435,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9434\/revisions\/9435"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9434"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}