Day 12 (Crossfit)

Workout
Warmup - 750m row
Strength - 36 back squats @ 115lbs AND 60 ring pushups
Then 3 rounds of
a. Run 200m outside
b. 12 Toe to bars
c. 15Kettle bell swings

Food... this might suck

Breakfast: 

8.45am 2 scoops whey + blueberries + breakfast essentials

10am - brown fried rice with veggies

12pm - grilled chicken and havarti sandwich @ El Gaucho

3pm - cup of fruit

4.30pm - oikos non-fat greek yogurt
6.00pm - 3 celery sticks with hummus
8pm - 3 wheat rotis + 1 cup okra + 1cup lentil soup
10.30 pm - 1 scoop casein


Total: 2014
Carbs: 279
fat: 59
Protein: 143