{"id":1790,"date":"2016-09-09T01:35:49","date_gmt":"2016-09-08T15:35:49","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1790"},"modified":"2016-09-08T13:37:17","modified_gmt":"2016-09-08T03:37:17","slug":"friday090916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday090916\/","title":{"rendered":"Friday090916"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1135\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/murph7.jpg\" alt=\"murph7\" width=\"3936\" height=\"2624\" \/><\/p>\n<p><strong>Fitness Team Workout<\/strong><br \/>\n\u201cEva\u201d<br \/>\n5 Rounds for time of:<span class=\"text_exposed_show\"><br \/>\n800m Run<br \/>\n30 Kettlebell Swings 32\/24kg<br \/>\n30 Pull Ups<br \/>\n*Break the reps up anyhow. Perform the run with 400m each.<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Performance Indy Workout<\/strong><br \/>\n\u201cEva\u201d<br \/>\n5 Rounds for time of:<br \/>\n800m Run<br \/>\n30 Kettlebell Swings 32\/24kg<br \/>\n30 Pull Ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Team Workout \u201cEva\u201d 5 Rounds for time of: 800m Run 30 Kettlebell Swings 32\/24kg 30 Pull Ups *Break the reps up anyhow. Perform the run with 400m each. Performance Indy Workout \u201cEva\u201d 5 Rounds for time of: 800m Run 30 Kettlebell Swings 32\/24kg 30 Pull Ups<\/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-1790","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Friday090916 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday090916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday090916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Team Workout \u201cEva\u201d 5 Rounds for time of: 800m Run 30 Kettlebell Swings 32\/24kg 30 Pull Ups *Break the reps up anyhow. Perform the run with 400m each. 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