{"id":1266,"date":"2016-05-21T01:44:55","date_gmt":"2016-05-20T15:44:55","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1266"},"modified":"2016-05-20T16:46:04","modified_gmt":"2016-05-20T06:46:04","slug":"saturday210516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday210516\/","title":{"rendered":"Saturday210516"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-990\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/03\/Ducky.jpg\" alt=\"Ducky\" width=\"749\" height=\"558\" \/><\/p>\n<p><strong>Fitness, Performance, Ninja Team Workout<\/strong><br \/>\nIn teams of 4, complete the following in a running clock style format:<\/p>\n<div class=\"text_exposed_show\">\n<p>00:00<br \/>\nTeam mates 1 &amp; 2 will perform a combined 1RM total of a Squat Clean<br \/>\nWhile:<br \/>\nTeam mates 3 &amp; 4 perform a combined total of a 3RM Back Squat<\/p>\n<p>15:00<br \/>\nTeam mates 1 &amp; 2 will perform 30 burpee muscle ups for time<br \/>\nWhile:<br \/>\nTeam mates 3 &amp; 4 will perform 30 Burpee box jump overs for time<\/p>\n<p>35:00<br \/>\nTeam mates 1 &amp; 2 will perform<br \/>\n200 Double unders for time<br \/>\nWhile:<br \/>\nTeam mates 3 &amp; 4 will perform<br \/>\n100\/70 calories on the air bike\/rower for time<\/p>\n<p>45:00<br \/>\nTeam 400m relay for time<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fitness, Performance, Ninja Team Workout In teams of 4, complete the following in a running clock style format: 00:00 Team mates 1 &amp; 2 will perform a combined 1RM total of a Squat Clean While: Team mates 3 &amp; 4 perform a combined total of a 3RM Back Squat 15:00 Team mates 1 &amp; 2 [&hellip;]<\/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-1266","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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