Nike Free Metcon 6 Shoe Review

The Nike Free Metcon 6 is a big improvement over last year’s Nike Free Metcon 5. It is lighter, more comfortable, and the same price. It is more versatile than the Nike Metcon 9 – and with the new styling this shoe is a slam dunk for best CrossFit shoe of 2024.

The Nike Free Metcon 6 – brand new (and improved) for 2024 – get it here:

First, let’s take a complete tour of the shoe.

Nike Free Metcon 6 Shoe Review – Overview

Nike Free Metcon 6 Versus Nike Free Metcon 5 – Hands On Review on YouTube

Want a up close look at these two shoes? Check out our hands on review from YouTube:

Let’s get into the details

Nike Free Metcon 6 – Style

I’m going to lead with my favorite improvement in this shoe – it doesn’t look as goofy as last year’s shoe.

Style is a subjective opinion – but come on – admit it – these look much better than the Nike Free Metcon 5.

In contrast, let’s look at last year’s version – the Nike Free Metcon 5.

Nike Free Metcon 6 – Comfort

These shoes are very comfortable, both under and on top.

First of all, they have considerable cushion in the outsole and midsole. But not so much as to ruin the potential for heavy weight lifting (Oly lifts, squats, deadlifts, over head press,etc.)

But also the upper is more sock-like and stretchy than ever. And it is super-comforable.

Can you wear these all day – Yes, and they’ll feel great.

The new laser siping (flex grooves) in the outsole make these nice too.

Nike Free Metcon 6 – Weight

I love it when a shoe gets lighter and not heavier – and Nike has done that.

At 11.2 ounces per shoe, it’s significantly lighter than last year’s 5. My guess is the lighter, more comfortable upper makes the difference. Will that mean less durability? Only time will tell.

An .8 of an ounce difference helps make the 6 that much more comfortable to wear for long durations.

Nike Free Metcon 6 – Sizing

Just like last year’s shoe – this shoe runs TRUE TO SIZE – so you should probably get your normal athletic shoe size.

I wear a US Men’s 11 in most athletic shoes and that is also the case here.

The stretchy, sock-like upper makes for a very comfortable shoe , and the ample heel cup prevents any sort of heel slippage. The toe box is farily roomy as well, but not exceptional, if you have unusually wide feet you better try these on before you buy.

Nike has thoughtfully included pull loops on both front and back so you can more easily get your foot in the shoe.

Nike Free Metcon 6 – Performance in the gym

One of the things I like about these is the versatility. They are a minimal heel to toe drop shoe. I believe it’s 4mm heel to toe drop.

Can you run in these? YES – and given that they have more cushion than the Nike Metcon 9 they are a MUCH better option for CrossFit workouts that require running or sprints.

That said -they aren’t running shoes. Running a 5K? Look elsewhere.

The cushioning also means these are great for fitness classes and other high impact moves – box jumps, etc.

It is still stable enough for serious weightlifting – deadlifts, sled pushes, and more.

Traction is great on all surfaces – gym floor, lifting platform, turf, grass, out in the street, etc.

See it in action in the gym:

I do feel like there is additional STACK HEIGHT in these shoes as compared to the Metcon 9. That means they make you taller. And that’s not desirable in the deadlift. I’d throw on my M9s to set a PR in the deadlift.

The only other detriment is when doing heavy sled pulls, the soft upper feels like you are being pulled out of the shoes. The Nike Metcon 9 has a more supportive and non-stretchy upper – so you won’t have that sensation.

On the flip side, the Nike Free Metcon 6 fits my heel better – so it is definitely better for sled pushes. I don’t need my heel popping out of the shoe when pushing a lot of weight.

Nike Free Metcon 6 Versus Nike Metcon 9

How does this shoe stack up against the Nike Metcon 9 (which we reviewed last year)? Let’s talk about that.

The Nike Metcon 9 has morphed into a no-heel Oly lifter shoe, in my opinion. It’s heavy and tough and has very minimal cushion. Think about it – the M9 is ALMOST like a pair of Romaleos – without the heel!

The Nike Free Metcon 6 is:

• Lighter (11.2 oz vs 14.9 oz)!
• Cheaper ($120 vs $140 to $150)
• More comfortable (cushioning under foot and the upper) – and easier to wear all day
• More versatile – better at handling impact – running, sprinting, box jumps, etc.
• It’s quieter – no clip-clop, clip-clop
• Looks better (This is totally subjective – but I think it looks better)

But, there are strong points to the Nike Metcon 9:

• Built like a tank – the Nike Metcon 9 WILL last longer (at the cost of lots of extra weight)
• Minimal cushion and minimal stack height – great for heavy lifting
• Non-stretchy upper and thick tongue means you can really crank these on tight and feel secure
• Probably your best bet for PR (Personal Record) lifts

Finally, remember – you are allowed to buy both of them!

Nike Free Metcon 6 Shoe Review – In Summary

That’s our review of the Nike Free Metcon 6.

Need a CrossFit-style training shoe? Then this is the shoe for you. It’s comfortable, looks good, and will do everything CrossFit requires – and do it well.

You can also read our Nike Free Metcon 5 Shoe Review to get more details on last year’s version of the shoe- it’s now available at a discount at a variety of places.

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