57 inch box jump...
CrossFit works!

The Fives

6:30 CrossFit
SWOD: 5 minutes
Dip Practice
(between boxes with assistance of feet or Dip pushup for strength)

WOD:
OTMEM (On the minute Every Minute) 15 minutes
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
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7:30 CrossFit Volleyball
SWOD: 5 minutes
Dip Practice
(between boxes with assistance of feet or Dip pushup for strength)

WOD: AMRAP 12 min. (As Many Rounds As Possible)
5 Burpees
5 Hang Power Cleans
5 Front Squat
5 Push Press

Deadlift, Run, Sit

6:30 CrossFit/ 7:30 CrossFit Volleyball

Warm-up x3: Take your time and work Form/Flexibility and Free range of movement
Pass throughs x10
IR Stretch
Push-ups x10
Squats x 10
Jump Rope x20 (OR 10 Double Unders)
Walk on toes
Walk on Heels
Inch Worm x3
Perfect Stretch x 2/leg

SWOD:
Max Dips (3 attempts)

WOD:
5 RFT
Deadlift (135#) - 15 reps
400 m run
15 Sit-ups (feet under weight)