fix: skip code blocks in command cross-reference validation

The validator was matching example/template content inside fenced code
blocks as real cross-references, causing false positives for evolve.md
(example /new-table command and debugger agent).

- Strip ``` blocks before running cross-reference checks
- Change evolve.md examples to use bold instead of backtick formatting
  for hypothetical outputs

All 261 tests pass.

commands/evolve.md

@@ -47,7 +47,7 @@ Example:
 - `new-table-step2`: "when adding a database table, update schema"
 - `new-table-step3`: "when adding a database table, regenerate types"
 
-→ Creates: `/new-table` command
+→ Creates: **new-table** command
 
 ### → Skill (Auto-Triggered)
 When instincts describe behaviors that should happen automatically:
@@ -74,7 +74,7 @@ Example:
 - `debug-step3`: "when debugging, create minimal reproduction"
 - `debug-step4`: "when debugging, verify fix with test"
 
-→ Creates: `debugger` agent
+→ Creates: **debugger** agent
 
 ## What to Do