{"id":9550,"date":"2018-10-09T00:00:00","date_gmt":"2018-10-08T03:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9550"},"modified":"2018-09-25T11:45:34","modified_gmt":"2018-09-25T01:45:34","slug":"tue-091018","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-091018\/","title":{"rendered":"Tue 091018"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Metcon (Time)<\/h3>\n

Five Rounds
\n
Run 200m
\n
3 Rope Climb
\n
12 Burpee Box Jump 24″<\/em><\/em><\/em><\/p>\n

CF: Weighted Pull-ups (3-2-2-1-1-1)<\/h3>\n

Extra: Metcon (Time)<\/h3>\n

3 Rounds
\n
10m Handstand walk
\n
10m Walk Lunge 95lb
\n
10 Thrusters<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Metcon (Time) Five Rounds Run 200m 3 Rope Climb 12 Burpee Box Jump 24″ CF: Weighted Pull-ups (3-2-2-1-1-1) Extra: Metcon (Time) 3 Rounds 10m Handstand walk 10m Walk Lunge 95lb 10 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-9550","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-2u2","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9550","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=9550"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9550\/revisions"}],"predecessor-version":[{"id":9551,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9550\/revisions\/9551"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}