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WOD 8/12/14 _4sprintspecial

We've got a 4 sprint workout special to start the week, go for gold on each and every one of them! Its also the last few days of our Instagram comp where you can win 5 x free PT sessions valued at $350, get onto Instagram and follow @cfaben then post your best picture of you picking something up and use the hashtag #crossfitadelaide  -points awarded for size of object, general creativity and seeing the CFA logo pop up around the place


1. 30 Front Squat (60/40)
30 cals AB

2. 50 pullupa
50 HR pushups

3. 75 situps
150 double unders

4. 1000m row