{"id":12480,"date":"2025-09-22T17:56:10","date_gmt":"2025-09-23T00:56:10","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12480"},"modified":"2025-09-23T16:59:34","modified_gmt":"2025-09-23T23:59:34","slug":"2025-09-22","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/09\/22\/2025-09-22\/","title":{"rendered":"2025-09-22"},"content":{"rendered":"<p>Warm-up<br \/>\n2 rounds<br \/>\n30 sec echo bike<br \/>\n10 air squats<br \/>\n5 inchworms<br \/>\n10 kb deadlifts<\/p>\n<p>Strength<br \/>\n4 x 5 (per arm)<br \/>\nsingle arm db snatch (25, 35, 40, 40)<br \/>\nsuper set<br \/>\nlight full snatch x 5 (pvc and 45# bar)<\/p>\n<p>WOD<br \/>\n10 minute AMRAP<br \/>\n5 box jumps<br \/>\n10 push-ups<br \/>\n15 hang cleans (75#)<br \/>\n100m run<\/p>\n<p>Total: 4 rounds + 5 push-ups<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 2 rounds 30 sec echo bike 10 air squats 5 inchworms 10 kb deadlifts Strength 4 x 5 (per arm) single arm db snatch (25, 35, 40, 40) super set light full snatch x 5 (pvc and 45# bar) WOD 10 minute AMRAP 5 box jumps 10 push-ups 15 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5,4,16],"class_list":["post-12480","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12480","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=12480"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12480\/revisions"}],"predecessor-version":[{"id":12481,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12480\/revisions\/12481"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}