{"id":1013,"date":"2016-03-11T01:53:00","date_gmt":"2016-03-10T14:53:00","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1013"},"modified":"2016-04-20T03:28:20","modified_gmt":"2016-04-19T17:28:20","slug":"friday-11-03-16","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-11-03-16\/","title":{"rendered":"Friday 11 03 16"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1014\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/DSC3545.jpg\" alt=\"_DSC3545\" width=\"801\" height=\"1200\" \/><\/p>\n<p><strong>Fitness, Performance, Ninja Strength<\/strong><br \/>\nEvery minute on the minute for 12 minutes:<br \/>\n1 Clean and Jerk<br \/>\nMin 1,2,3: 75%<br \/>\nMin 4,5,6: 80%<br \/>\nMin 7,8,9: 85%<br \/>\nMin 10,11,12: 80%<\/p>\n<p><strong>Fitness, Performance, Ninja Workout<\/strong><br \/>\nFive rounds for time of:<br \/>\n1 Legless Rope Climb<br \/>\n15 Wall Balls 30\/20#<br \/>\n1 Legless Rope Climb<br \/>\n15 Hang Power Clean 115\/75#<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness, Performance, Ninja Strength Every minute on the minute for 12 minutes: 1 Clean and Jerk Min 1,2,3: 75% Min 4,5,6: 80% Min 7,8,9: 85% Min 10,11,12: 80% Fitness, Performance, Ninja Workout Five rounds for time of: 1 Legless Rope Climb 15 Wall Balls 30\/20# 1 Legless Rope Climb 15 Hang Power Clean 115\/75#<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1013","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - 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