www.crossfit.com has been posting a free workout on a three on one off schedule since 2001. Some people call it the "main site", some people call it "dot com". We use the main site as a guide and a checks and balances for our own programing. We like to do our own programing because it is a great and fun part of being a coach and training athletes, but we often go back to the main site to make sure we are doing things right.
Workout:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
