{"id":9947,"date":"2019-04-09T00:00:00","date_gmt":"2019-04-08T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9947"},"modified":"2019-04-09T06:16:14","modified_gmt":"2019-04-08T20:16:14","slug":"tues-090419","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-090419\/","title":{"rendered":"Tues 090419"},"content":{"rendered":"<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Front Squat (3-3-3-3-3)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Run 600m or Row 750m<br \/>\n<br \/>30 KB Swing 24\/16kg<br \/>\n<br \/>30 Push Ups<br \/>\n<br \/>20 KB Swing<br \/>\n<br \/>20 Push Ups<br \/>\n<br \/>10 KB Swing<br \/>\n<br \/>10 Push up<br \/>\n<br \/>Run 600m or Row 750m<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>9-7-5reps<br \/>\n<br \/>8&#8243; HSPU<br \/>\n<br \/>Clean &#038; Jerk 185lbs<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Front Squat (3-3-3-3-3) CF: Metcon (Time) Run 600m or Row 750m 30 KB Swing 24\/16kg 30 Push Ups 20 KB Swing 20 Push Ups 10 KB Swing 10 Push up Run 600m or Row 750m Extra: Metcon (Time) 9-7-5reps 8&#8243; HSPU Clean &#038; Jerk 185lbs<\/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-9947","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-2Ar","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9947","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=9947"}],"version-history":[{"count":2,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9947\/revisions"}],"predecessor-version":[{"id":9951,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9947\/revisions\/9951"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9947"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9947"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9947"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}