Clean Deadlift High Pull  5 X 3

Front Squat  5, 3, 2,1,1,1

Then.

400m Run

2 Rope Climbs

4 times.

Post loads and time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Clean deadlift is a little different than your normal deadlift, starting at the set up.  Your chest is much higher and the bar is a few inches away from your shins.  This is only the case for the clean deadlift.  Remember, you are only standing up with the bar in a traditional deadlift, but a clean is readying yourself to jump the bar off the ground.  The use of straps is recommended.  You may go back and forth between the clean deadlift and your front squat attempts.  The second workout is pretty simple.  We will allow those of you who are unwilling to go up the rope, for whatever reason, to modify the rope climb with 15 rope pull ups.  Arms start fully extended and you must finish with hands at your chest.  This will not be Rx'd though.

ATTENTION, CLASS SCHEDULE CHANGE: We will no longer have a noon class on Tuesday and Thursday, we will be adding an 8am class on Tuesday and Thursday beginning today, November 2nd.

Special Announcement:  We will be having a ribbon cutting ceremony celebrating the opening of CrossFit East County in the city of El Cajon on Wednesday November 10, at 4:30 p.m.  A representative from the mayor's office, city counsel members, a representative from California Assemblyman Joel Anderson's office and a representative from Congressman Duncan Hunter's office will be there to welcome us into their city.  Members from local Law Enforcement offices will be attending as well.  Please pick up a flyer at the front desk detailing more information about this honorable ceremony.  Make plans to attend.