Men's White & Red now under $100.
Short answer: Get the Nike Metcon 10 if heavy lifting is the focus of your workouts. Get the Nike Free Metcon 7 if you want a more flexible/comfortable shoe for short runs and dynamic movement. Both are true to size for most people, both are legit shoes for CrossFit, and the Free Metcon 7 costs $30 less at full price.
These are two of our best-selling gym shoes, and "which one should I get?" is the question we hear most. Here's how we answer it after training in both and fitting a lot of athletes into them.
The quick verdict
Choose the Nike Metcon 10 if you:
- Squat, deadlift or clean heavy most weeks
- Want the most stable, planted platform short of a lifting shoe
- Do a lot of rope climbs
- Have wider feet or want more toe-box room
- Keep runs to short intervals, around 200-800 meters
Choose the Nike Free Metcon 7 if you:
- Regularly run 1 mile inside your workouts
- Train HYROX, hybrid or conditioning-heavy programs
- Want a lighter, more flexible shoe for jumping, burpees and circuits
- Lift moderate weight rather than chasing heavy singles
- Want one shoe that also works outside the gym
Metcon 10 vs. Free Metcon 7 at a glance
| Nike Metcon 10 | Nike Free Metcon 7 | |
|---|---|---|
| Best for | Heavy lifting + CrossFit | Running + conditioning + moderate lifting |
| Box Basics running score | 6.5 / 10 | 9.5 / 10 |
| Box Basics lifting score | 10 / 10 | 8 / 10 |
| Overall versatility | 8.25 / 10 | 8.75 / 10 (highest of any shoe we've scored) |
| Feel | Planted, structured, familiar | Flexible up front, stable at the heel, light on your feet |
| Heel | Hyperlift heel plate | Stable heel on a Nike Metcon platform |
| Forefoot | Flex grooves in the outsole | Nike Free flexible forefoot |
| Midsole | ReactX foam | Dual-density foam |
| Toe box / width | Wide | Medium |
| Sizing | True to size; roomier toe box than older Metcons | True to size; slightly longer feel than older Free Metcons |
| Listed weight | Men's 12 oz · Women's 9.2 oz | Men's 10.8 oz · Women's 8.9 oz |
| Listed heel-to-toe drop | 4 mm | 7 mm |
| Rope climbs | Sticky midfoot rubber + midfoot band | Reinforced side panels; not built around rope climbs |
| Comfortable run distance | Under 800m | Up to 1-3 miles |
| Customer rating at Box Basics* | 4.9 / 5 (70 reviews) | 4.7 / 5 (79 reviews) |
| Full price* | $154.95 ($164.95 for SE colorways) | $124.95 |
| Sizes at Box Basics | Men's 8-14 · Women's 6-11 | Men's 8-14 · Women's 6-11 |
*Ratings and prices as of October 19, 2026. Some colorways are on sale for less; see live prices and stock on the Metcon 10 and Free Metcon 7 pages. Weight and drop are listed specs from Nike, not our measurements.
Our running, lifting and versatility scores come from the Box Basics Hybrid Performance Index. They're based on our real-world testing and fitting athletes across CrossFit, HYROX, strength training and functional fitness, not on manufacturer specs. Versatility is the average of the running and lifting scores.
How they feel
Nike Metcon 10: planted, structured, familiar
The Metcon 10 feels like a return to form for the line. Nike took the feedback on the Metcon 9 (too bulky, too clunky, oversized rope guards) and fixed it. The Hyperlift heel plate keeps you locked in and stable under a heavy squat. The ReactX foam gives just enough bounce for box jumps and sled pushes without feeling soft under the bar.
It's noticeably more cushioned and more comfortable than its predecessor, with no break-in period. We went straight into training in it. Running is its weakest area, but context matters here. Most of us aren't running a 10K in a CrossFit class, and for 200-400 meter intervals it gets the job done just fine.
Read our full Nike Metcon 10 review
Nike Free Metcon 7: flexible, balanced, ready for anything
The Free Metcon 7 is the one shoe where you can lift, hit a quick run, jump into a circuit and never feel like you need to switch shoes. The Nike Free forefoot keeps that natural flex for running and burpees. The heel and midfoot are more structured than the Free Metcon 6, so you feel more planted when you lift or move side to side.
The webbed lacing and inner sleeve give legit lockdown: snug and secure without being overly tight. The grip holds up going from lifts to sled pushes. Where it gives something up is heavy lifting. As the weight on the bar climbs, we'd rather have the firmer platform of the Metcon 10.
Read our full Nike Free Metcon 7 review
Which is better for your workout?
| If your training includes: | Our pick | Why |
|---|---|---|
| Heavy squats, deadlifts and cleans | Metcon 10 | Hyperlift heel plate and a wide, stable base. Short of a dedicated lifting shoe, it's one of our favorite options for lifting. |
| Runs of 1-3 miles | Free Metcon 7 | Running score of 9.5 vs 6.5. The flexible forefoot and lighter weight make longer efforts more comfortable. |
| Short runs of 200-800 meters | Either | Almost every modern training shoe handles this distance comfortably. |
| HYROX | Free Metcon 7 | Half of HYROX is running. It's the better runner of the two and still grips well on sled pushes and lunges. |
| Rope climbs | Metcon 10 | Sticky midfoot rubber, a midfoot band and a durable haptic-print upper where the rope wears hardest. |
| Box jumps, burpees, double-unders | Either | Both handle it. The Free Metcon 7 feels lighter and more flexible; the Metcon 10 has more bounce than older Metcons. |
| Sled pushes and lunges | Either | Both grip well. We had no issues in either one. |
| Wide feet | Metcon 10 | We rate its width as Wide; the Free Metcon 7 is Medium. |
| Classes, circuits and general gym training | Free Metcon 7 | More comfortable for everyday training and the shoe we're most likely to keep wearing after we leave the gym. |
| Lowest price | Free Metcon 7 | $124.95 vs $154.95 at full price. |
Fit and sizing
Both run true to size for most people. Order your usual Nike size in either shoe.
- Metcon 10: The toe box is roomier than older Metcons, so your feet won't feel trapped. If you liked the snug fit of earlier versions, this one's a bit more relaxed without losing support. We rate its width as Wide.
- Free Metcon 7: It has a slightly longer feel than older Free Metcons. Width is solid and not overly narrow like some Nikes, but we rate it Medium, so very wide feet will be happier in the Metcon 10.
- Women's sizing: Both come in women's 6-11 with the same features as the men's versions. Women's listed weights are 9.2 oz (Metcon 10) and 8.9 oz (Free Metcon 7).
- Between sizes? Email support@shopboxbasics.com and our team will help you pick. Our Training Shoe Width Guide compares the width of every trainer we carry.
Upgrading from an older version?
- From the Metcon 9: The Metcon 10 is less bulky, more flexible and a whole lot more comfortable, and it keeps the wide toe box the 9 introduced.
- From the Free Metcon 6: The Free Metcon 7 will feel super familiar but more stable, more secure and more planted. You lose a little of the 6's barefoot feel. If you liked the 6, it's an easy upgrade.
Where each one gives something up
Nike Metcon 10
- Running is its weakest area. If your workouts regularly include runs over a mile, the Free Metcon 7 is the better pick.
- It's the heavier of the two: 12 oz vs 10.8 oz listed for men's.
- It costs $30 more at full price.
Nike Free Metcon 7
- It's less stable as the bar gets heavy. For maximal squats, cleans and deadlifts, we'd rather be in the Metcon 10.
- Medium width. If you have wide feet, try the Metcon 10 first.
- It's not built around rope climbs the way the Metcon 10 is.
Not sold on either?
These two work for a lot of people, but not everyone wants the same thing from a shoe. Scores below are from the same Hybrid Performance Index (running / lifting).
- R.A.D® ONE V2 (7.5 / 9.5): feels dynamic and balanced, with a wide toe box. One of our top three all-around shoes for CrossFit.
- adidas Dropset 4 (7.5 / 9.5): a little lighter, more flexible and more breathable than the Metcon 10, with nearly the same stability.
- STR/KE MVMNT Haze Trainer (8 / 9): a wide anatomical toe box and a low 4 mm drop for a more natural feel.
- adidas Adizero Dropset Pro (10 / 6): our pick for HYROX race day if running efficiency is the priority.
- TYR CXT-3 (5 / 10): built for lifting first, like the Metcon 10, for athletes who mostly lift and only occasionally run.
Honestly? Every foot is unique. A shoe can be fantastic on paper and still not fit your foot perfectly.
Buying from Box Basics
- Stock: Both shoes are in stock in men's 8-14 and women's 6-11 across multiple colorways. Exact sizes are shown live on each product page.
- Shipping: Free shipping on every U.S. order.
- Returns: 30-day returns on new, unworn shoes. See our return policy.
- Wrong size? Return the original and place a new order for the right size, so your new pair ships right away.
- Who we are: Box Basics has outfitted functional fitness athletes since 2013 and shipped more than 500,000 orders.
Shop the Nike Metcon 10: Men's · Women's · All colorways
Shop the Nike Free Metcon 7: Men's · Women's · All colorways
Frequently asked questions
Is the Nike Metcon 10 or the Free Metcon 7 better for CrossFit?
Both are great CrossFit choices. Choose the Metcon 10 if your workouts lean toward heavy barbell work and rope climbs. Choose the Free Metcon 7 if they lean toward running, gymnastics and conditioning.
Which is better for HYROX, the Metcon 10 or the Free Metcon 7?
The Free Metcon 7. Half of HYROX is running, and it scores 9.5 out of 10 for running in our testing vs 6.5 for the Metcon 10. For race day, also consider the adidas Adizero Dropset Pro or Dropset Elite.
Can you run in the Nike Metcon 10?
Yes, for short distances. It handles the 200-800 meter runs common in CrossFit workouts. For runs of a mile or more, the Free Metcon 7 or a dedicated running shoe will be more comfortable.
Is the Free Metcon 7 good for lifting?
Yes, for moderate lifting. It scores 8 out of 10 for lifting in our testing and has a stable heel. For heavy squats, cleans and deadlifts, the Metcon 10 (10 out of 10) gives a firmer, more planted base.
Do the Metcon 10 and Free Metcon 7 fit the same?
Both run true to size for most people. The Metcon 10 has a wider, roomier toe box. The Free Metcon 7 is medium width with a slightly longer feel than older Free Metcons.
Which has a wider toe box?
The Metcon 10. We rate it Wide and the Free Metcon 7 Medium.
Which is lighter?
The Free Metcon 7. Listed weights are 10.8 oz vs 12 oz for men's and 8.9 oz vs 9.2 oz for women's.
Is the Metcon 10 worth $30 more than the Free Metcon 7?
If you lift heavy or climb rope a lot, yes. The extra stability is what you're paying for. If you mostly run, jump and do conditioning work, the Free Metcon 7 is the better shoe for you and the better value.
Are these good shoes for beginners?
Yes. Both are on our list of the best training shoes for beginners. If you're still figuring out what kind of training you enjoy, the Free Metcon 7 is the more forgiving all-rounder.
Can I wear them outside the gym?
Yes. Both have clean, streamlined looks. The Free Metcon 7 is the one we're most likely to keep wearing after training.
How we tested: Our staff trained in both shoes through lifting, metcons, box jumps, rope climbs, sled work and runs. Our running and lifting scores reflect that testing plus our experience fitting athletes across CrossFit, HYROX and strength training. Box Basics sells both shoes; these recommendations are our own.
Written by Steve at Box Basics. Last updated October 19, 2026.
More from Box Basics: Best All-Around Gym Shoes for CrossFit · How Much Can You Run in Training Shoes? · Training Shoe Width Guide
