{"id":9733,"date":"2018-12-28T00:00:00","date_gmt":"2018-12-27T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9733"},"modified":"2018-12-18T06:30:52","modified_gmt":"2018-12-17T19:30:52","slug":"fri-281218","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-281218\/","title":{"rendered":"Fri 281218"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bench Press (5-5-5-5-5)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>100 Double Under<br \/>\n<br \/>21 KB Swing 24\/16kg<br \/>\n<br \/>21 Burpees<br \/>\n<br \/>75 Double Unders<br \/>\n<br \/>15 KB Swings<br \/>\n<br \/>15 Burpees<br \/>\n<br \/>50 Double Unders<br \/>\n<br \/>9 KB Swings<br \/>\n<br \/>9 Burpees<br \/>\n<br \/>25 Double Unders<\/em><\/em><\/em><\/p>\n<h3>Oly: Snatch (1-1-1-1-1)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bench Press (5-5-5-5-5) CF: Metcon (Time) 100 Double Under 21 KB Swing 24\/16kg 21 Burpees 75 Double Unders 15 KB Swings 15 Burpees 50 Double Unders 9 KB Swings 9 Burpees 25 Double Unders Oly: Snatch (1-1-1-1-1)<\/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-9733","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-2wZ","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9733","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=9733"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9733\/revisions"}],"predecessor-version":[{"id":9734,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9733\/revisions\/9734"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9733"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9733"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}