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).