{"id":9563,"date":"2018-10-16T00:00:00","date_gmt":"2018-10-15T03:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9563"},"modified":"2018-10-02T10:00:43","modified_gmt":"2018-10-02T00:00:43","slug":"tues-161018","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-161018\/","title":{"rendered":"Tues 161018"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

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

AMRAP 20min
\n
6 Squat Clean 135lbs
\n
6 Push Press
\n
12 T2B<\/em><\/em><\/em><\/p>\n

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

9-7-5
\n
6″Deficit HSPU
\n
Bar Muscle Ups<\/em><\/em><\/em><\/p>\n

CF: Bent Over Row (5-5-5)<\/h3>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Metcon (AMRAP – Rounds and Reps) AMRAP 20min 6 Squat Clean 135lbs 6 Push Press 12 T2B Extra: Metcon (Time) 9-7-5 6″Deficit HSPU Bar Muscle Ups CF: Bent Over Row (5-5-5)<\/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-9563","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-2uf","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9563","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=9563"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9563\/revisions"}],"predecessor-version":[{"id":9564,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9563\/revisions\/9564"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}