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A.  Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be 65-70% of your 1 rep max deadlift, but your back position is the key determinant of weight here. Use a regular overhand grip as much as possible.

B. From the Prairie CrossFit 2014 beginner competition, WOD #2 (also programmed on Nov 3 2014):

6 minute AMRAP of:

5 bar facing burpees

10 front squats (110/55 lbs).