Nike Metcon vs Reebok Nano: Which CrossFit Shoe Wins?
The Two Heavyweights
The Nike Metcon and Reebok Nano have been battling for CrossFit dominance for over a decade. Both are designed for the same purpose — a single shoe that handles lifting, running, jumping, and climbing in the same workout. But they take slightly different approaches, and those differences matter depending on your training style.
Nike Metcon 9: The Lifting-First Shoe
The Metcon has always leaned towards stability. The flat, wide heel with a firm TPU plate makes it feel almost like a lifting shoe during barbell work. When you’re squatting, cleaning, or snatching, the Metcon feels planted and secure.
The latest version has improved forefoot cushioning for short runs and box jumps, but it’s still noticeably firmer than the Nano. The rope climb wrap on the midfoot is textured and durable — you won’t burn through these on rope climbs.
Feels best when: Heavy barbell days, rope climbs, wall balls, short sprints.
Reebok Nano X4: The Running-Friendly Shoe
The Nano has always been the more comfortable, running-friendly option. The Floatride Energy foam in the forefoot gives genuine cushioning for 400m runs and longer cardio efforts. It transitions more smoothly heel-to-toe, making it less jarring during running segments.
The trade-off is a slightly softer feel under the barbell. It’s still perfectly stable for most lifters, but if you’re squatting 150kg+, you’ll notice the difference compared to the Metcon’s rigid base.
Feels best when: Running WODs, longer workouts, burpees, box jumps, anything with volume.
Head-to-Head Comparison
| Feature | Nike Metcon 9 | Reebok Nano X4 |
|---|---|---|
| Price | ~£120 | ~£110 |
| Weight | 340g (men’s 9) | 320g (men’s 9) |
| Heel drop | 4mm | 7mm |
| Sole | Firm TPU plate | Floatride foam |
| Rope protection | Textured midfoot wrap | Reinforced panel |
| Running comfort | Adequate for short runs | Good for longer runs |
| Lifting stability | Excellent | Very good |
| Cushioning | Firm | Moderate |
| Durability | Excellent | Very good |
Stability Under the Barbell
This is where the Metcon pulls ahead. The firm heel and wide base give you a solid platform for heavy squats, cleans, and snatches. The Nano is stable enough for most people, but competitive CrossFitters who lift heavy consistently tend to gravitate towards the Metcon for this reason.
If you never squat above 100kg in your WODs, you genuinely won’t notice a difference.
Running Comfort
The Nano wins here. The extra foam and higher drop make running segments more comfortable, especially anything over 200m. The Metcon isn’t painful to run in, but it feels flat and heavy compared to the Nano’s bouncier ride.
If your box programmes lots of running, the Nano is the better daily driver.
Durability
Both shoes are built to withstand box jumps, rope climbs, and burpees on rough surfaces. The Metcon’s rubber outsole is slightly more resistant to abrasion, but both will last 12-18 months of regular CrossFit training.
Our Verdict
Choose the Metcon if: You lift heavy in WODs, do lots of rope climbs, and prioritise stability over cushioning.
Choose the Nano if: Your workouts include longer running segments, you value comfort, and you don’t need maximum lifting stability.
The honest truth: Both are excellent and you won’t go wrong with either. Pick the one that fits your foot better — that matters more than any spec sheet. See our full CrossFit shoes review for more options.
Free 12-Week Workout Plan
Get a complete training programme delivered to your inbox — structured, progressive, and designed for all levels. No spam, unsubscribe any time.