April 14, 2025

Part 1:

5-rep-max bench press

Part 2:

5-rep-max strict pull-up

Part 3:

TABATA Row

Start with Part 1 and move through Part 3, resting as needed between sets. Warm up appropriately, working up to your 5-rep maxes. Start very easy and finish hard.

Post loading, strict pull-up scale/load, and row calories to comments.

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Keto Avocado Egg Boats

Ingredients (serves 2):

• 1 large avocado, halved and pitted

• 2 large eggs

• Salt and pepper, to taste

• 2 tbsp shredded cheddar cheese (optional)

• 1 tbsp chopped chives or green onions (optional)

Instructions:

1. Preheat oven to 400°F (200°C).

2. Scoop out a bit of avocado flesh to make room for eggs.

3. Place avocado halves cut-side up in a small baking dish.

4. Crack one egg into each avocado half. Season with salt and pepper.

5. Sprinkle cheese on top, if using.

6. Bake for 12-15 minutes, until eggs are set to your liking.

7. Garnish with chives or green onions, if desired. Serve warm.

   
   

Macros (per serving, no cheese):

~250 kcal

• 20g fat

• 10g protein

• 2g net carbs

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"CrossFit is a core strength-and-conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains. They are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy." – Greg Glassman, Foundations, 2002

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