{"id":2724,"date":"2016-09-13T00:00:00","date_gmt":"2016-09-13T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2724"},"modified":"2016-09-12T22:46:54","modified_gmt":"2016-09-13T02:46:54","slug":"9-13-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/13\/9-13-16\/","title":{"rendered":"9-13-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Pre Workout<\/h3>\n

https:\/\/youtu.be\/Un1PDhrU3h0<\/a><\/em><\/p>\n

Warm-up<\/h3>\n

Warm-up clean (No Measure)<\/h3>\n

Rotational exercises x 10
\n
Clean barbell drills:
\n
Front squat
\n
High hang clean
\n
Hang clean
\n
Clean segments<\/p>\n

Weightlifting<\/h3>\n

Clean (1-1-1-1-1)<\/h3>\n

Metcon<\/h3>\n

Metcon (Time)<\/h3>\n

For Time
\n
21-15-9
\n
KBS (53\/35)
\n
BJO (24\/20)
\n
Ring Dip<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Pre Workout https:\/\/youtu.be\/Un1PDhrU3h0 Warm-up Warm-up clean (No Measure) Rotational exercises x 10 Clean barbell drills: Front squat High hang clean Hang clean Clean segments Weightlifting Clean (1-1-1-1-1) Metcon Metcon (Time) For Time 21-15-9 KBS (53\/35) BJO (24\/20) Ring Dip<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2724","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2724","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=2724"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2724\/revisions"}],"predecessor-version":[{"id":2725,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2724\/revisions\/2725"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2724"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}