1. Metcon3 RFT:
75 Double unders
50 Squats
25 Cal Row
2. EMOMx14
Odd: 5 Front Squats – you choose the weight
Even: 10 Strict TTB
From the Lurong recipe file
APPLE PUMPKIN BAKE
RECIPE DETAILS
Prep Time: 0 hours 15 mins
Cook Time: 0 hours 45 mins
Serves: 4 people
From: psimadethat.com
INGREDIENTS
| 5 | Apples peeled, cored, chopped |
| 12 | large eggs |
| 14 | oz can pumpkin |
| 14 | oz can full fat coconut milk |
| 1/4 | cup honey |
| 1 | tsp cinnamon |
| 2 | tsp vanilla |
| 1/4 | tsp sea salt |
| 1/2 | cup sliced almonds |
| 1/2 | cup shredded unsweetened coconut |
| 1/3 | cup raisins |
DIRECTIONS
Preheat oven to 425
Grease 9 x 13 glass baking dish
Put chopped apples into dish
Mix all ingredients besides almonds, coconut and raisins, in a bowl
Pour liquid over apples
Top with almonds, raisins, and coconut
Bake uncovered for about 45 minutes
4 ROUNDS FOR TIME: 15 HANG SQUAT CLEANS, RUN/ROW/LADDER 200, 15 PULL UPS, RUN,ROW LADDER 200
ReplyDeleteEllen - 31:26 (10#DB + 12# press)
Mo - 31:26 ( 45#)