Let’s look at the two leading contenders for best CrossFit shoe of 2024 – the brand new Nike Free Metcon 6 and the Nike Metcon 9. Which shoe is the right one for you? That’s what we’ll figure out in this in-depth comparison and review.
Nike Free Metcon 6 Versus Nike Metcon 9 – get them here:
Let’s compare them side by side.
Nike Free Metcon 6 Shoe Review – Overview
Nike Free Metcon 6 Versus Nike Free Metcon 9 – Hands On Review on YouTube
Want a up close look at these two shoes? Check out our hands on review from YouTube:
The particular shoe shown in that video is “Light Lemon Twist” – and you can read more about it in my Nike Free Metcon 6 Shoe Review.
After working with that shoe in the gym – I decided to get another pair in Game Royal – as shown in this article.
(That should give you a hint in regards to where this article is headed…)
Nike Free Metcon 6 Versus Nike Metcon 9 – Style
If we were comparing last year’s Nike Free Metcon 5 to the Metcon 9 – I would’ve said the Metcon 9 is better looking. But we’re not.
The really big deal with the new Nike Free Metcon 6 is that Nike finally took a lot of the weirdness out of the shoe.
It’s also available in some really nice colorways.
There’s nothing wrong with the Nike Metcon 9. But it isn’t that stylish.
Opinions vary on the “rope wrap” – a feature that has been a mainstay since way back in 2015 when the Metcon 1 was released.
Nike Free Metcon 6 Versus Nike Metcon 9 – Comfort
The Nike Free Metcon 6 is just a lot more comfortable because:
- It is significantly lighter (11.2 ounces versus 14.9 ounces per shoe)
- It has more cushion in the midsole and outsole (so underneath your feet)
- The upper has a stretchy sock like fit that is very comfortable.
In comparison, standing (or walking – never mind running) in the Nike Metcon 9 feels much less comfortable – because they have very minimal cushion.
Given that the Nike Free Metcon 6 is lighter, more comfortable, and quieter means it easily wins the comfort category.
Nike Free Metcon 6 Versus Nike Metcon 9 – Sizing
The Nike Free Metcon 6 runs true to size. I wear a US Men’s 11 – which is my normal running or athletic shoe size.
I always order the Nike Metcon 9 a half size up from normal. It’s too narrow for my toes otherwise.
Nike Free Metcon 6 Versus Nike Metcon 9 – Performance in the gym
Weight Lifting
To set a Personal Record (PR) in one of the big lifts – I’d use the Nike Metcon 9 – no questions asked.
It provides stable, solid support underfoot for the biggest weights (squat, deadlift, Oly lifts, etc.)
It provides great traction with the all rubber outsole that has maximum surface area to contact the floor.
Lastly, the stack height is reasonable. For heavy deadlifts (and really any exercise where the bar starts on the floor), I don’t want any extra height that I have to lift the weight.
That said, the Nike Metcon 9 is a low heel-to-toe drop shoe (or “low drop” show). There’s not much heel raise at all.
Remember that you can always use something like the Nike Romaleos or Nike Savaleos if you want a sky-high heel raise.
But also remember those rock solid shoes are quite uncomfortable and feel awkward because of it too.
Sleds
For pushing sleds either shoe will do.
Both get great traction on a variety of surface, and both handle artificial turf just fine. (Was this ever a problem? Yes – the Nike Metcon 4 was too slippery on turf).
But when it comes to PULLs – it’s a different story. For a heavy sled (hundreds of pounds) – You’re going to have the sensation of being pulled out of your shoes given the soft, stretchy sock-like upper of the Nike Free Metcon 6.
Box Jumps
Box jumps aren’t TONS of impact – but they are impact regardless.
For this, I prefer the Nike Free Metcon 6 because of the increased cushion.
Running & Sprints
I don’t like running in any of the Metcon shoes. I like to run in running shoes.
But – I don’t expect anyone to change shoes mid-workout.
The Nike Free Metcon 6 wins – because of the greater cushion.
Nike Free Metcon 6 Versus Nike Metcon 9 – In Summary
For heavy weight lifting, I prefer the Nike Metcon 9. I’m mostly working on Deadlift PRs now – so I don’t really need (or want) heel raise.
Please note that if you are doing Oly lifts and heavy squats exclusively you might want a shoe with heel raise – like the Nike Romaleos or Nike Savaleos.
For everything else in the gym – I prefer the Nike Free Metcon 6 – It is more versatile, comfortable, and cheaper.
Perhaps most importantly, you can easily wear the Nike Free Metcon 6 on a daily basis (because of the comfort, cushion, and weight) where as the Nike Metcon 9 is not very comfortable for all day wear.
If you are looking for one single training shoe – go with the Nike Free Metcon 6.
More CrossFit shoe reviews.
Photo Credits
Some product photos on this page are property of Nike.
This website is not affiliated or associated with CrossFit, Inc. CrossFit is a registered trademark of CrossFit, Inc.
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Tim is the founder of FitAtMidlife.com – an avid gym rat for 30+ years, he’s a reviewer of many, many shoes – and founder of the Speed Bag Gathering – the world’s only gathering of speed bag punching enthusiasts. See more gym reviews at Tim’s YouTube channel.
