A – Jerk EMOM 6 x 2 (70%)
B1 – Press 3 x 5 (55%)
B2 – Bent Over Row 3 x 5 (55%)
Max weighted pull up
5 Rounds for time of: (10 minute cap)
5 Shoulder to Overhead (185/135 or 70% of 1RM)
4 Servings (12 crab cakes total)
1 pound crab meat (picked over to remove any shells/cartilage)
1 bunch green onions, chopped
1 egg, beaten
Zest and juice of 1 lemon
Salt & pepper
Preheat oven to 350F.
In a bowl, mix together the crab meat, onions, egg, lemon zest and juice. Season the mixture with salt and pepper. Scoop out two tablespoons of the crab mixture and form into a patty, squeezing out any excess liquid as you go. Place the crab cake on a baking sheet lined with a silicon mat or foil. Continue making patties until all of the crab mixture is gone. Place the baking sheet in the oven and bake until crab cakes are lightly golden (approximately 20 minutes). Remove from the oven and allow to cool slightly before gently transferring the crab cakes to serving plates. Enjoy!