April 23, 2025

5 rounds for time:

300m Run

3 lying-to-standing rope climbs

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Keto Sardine Salad

Ingredients (Serves 1):

• 1 can (3.75 oz) sardines in olive oil, drained

• 1 cup mixed greens (spinach, arugula, or lettuce)

• 1/4 avocado, sliced

• 1 tbsp olive oil

• 1 tsp lemon juice

• Salt and pepper to taste

• Optional: 1 tbsp chopped cucumber or radish for crunch

Instructions:

1. Place mixed greens in a bowl.

2. Add drained sardines and avocado slices on top.

3. Drizzle with olive oil and lemon juice.

4. Season with salt and pepper.

5. Toss gently to combine. Add cucumber or radish if using.

6. Serve immediately.

   
   

Macros (approx):

350 kcal

30g fat

2g net carbs

20g protein

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On Sardines...

Sardines are commonly consumed by humans as a source of protein, omega-3 fatty acids, and micronutrients.[72] Sardines may be grilled, pickled, smoked, or preserved in cans.

Canned sardines are 67% water, 21% protein, 10% fat, and contain negligible carbohydrates (table). In a reference amount of 100 g (3.5 oz), canned sardines supply 185 calories of food energy and are a rich source (20% or more of the Daily Value, DV) of vitamin B12 (375% DV), phosphorus (29% DV), and niacin (26% DV) (table). Sardines are a moderate source (10–19% DV) of the B vitamins, riboflavin and pantothenic acid, and several dietary minerals, including calcium and sodium (18% DV each) (table). A 100 g serving of canned sardines supplies about 7 g combined of monounsaturated and polyunsaturated fatty acids (USDA source in table).

Because they are low in the food chain, sardines are low in contaminants, such as mercury, relative to other fish commonly eaten by humans,[72][73] and have a relatively low impact in production of greenhouse gases.[72]

More on sardines...