{"id":9802,"date":"2019-01-30T00:00:00","date_gmt":"2019-01-29T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9802"},"modified":"2019-01-22T05:46:24","modified_gmt":"2019-01-21T18:46:24","slug":"wed-300119","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-300119\/","title":{"rendered":"Wed 300119"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bent Over Row (5-5-5-5-5)<\/h3>\n<p><\/em><\/em><em>3 sets of 5 at same weight<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Run 600m\/Row 750m<br \/>\n<br \/>3 Rounds<br \/>\n<br \/>(5 Bar Muscle ups &#038;7 Snatch 155lbs)<br \/>\n<br \/>Run 600m Row 750m<\/em><\/em><\/em><\/p>\n<h3>Oly : Hang Clean (3-2-2-1-1-1)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bent Over Row (5-5-5-5-5) 3 sets of 5 at same weight CF: Metcon (Time) Run 600m\/Row 750m 3 Rounds (5 Bar Muscle ups &#038;7 Snatch 155lbs) Run 600m Row 750m Oly : Hang Clean (3-2-2-1-1-1)<\/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-9802","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-2y6","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9802","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=9802"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9802\/revisions"}],"predecessor-version":[{"id":9803,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9802\/revisions\/9803"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}