Nike Metcon 9 vs Reebok Nano X4: Which CrossFit Shoe for Your Training?

Buy the Nike Metcon 9 if your CrossFit programming is heavy on squats, cleans and deadlifts; buy the Reebok Nano X4 if it has more running, box jumps and double-unders.

These two have been the default answer to "what shoe for CrossFit" for years, and both appear in our CrossFit apparel guide and what to wear to CrossFit, where they are our tested picks. This page goes further into the numbers: what Nike and Reebok state, what RunRepeat measured when it cut both shoes in half in its lab (Metcon 9, Nano X4), what Reebok's Nano X4 page says, and what our own guides already found. We haven't run a new side-by-side test for it.

Both are also a generation old. Nike has released the Metcon 10 and Reebok the Nano X5, so the 9 and X4 are now mostly sold as remaining stock. That changes where you can buy them, which we cover at the end.

The numbers side by side

The measured figures are RunRepeat's lab results for each shoe, not ours. Where a maker's stated drop and RunRepeat's measurement disagree, both are shown; stack heights and drop vary a little by size and by how they're measured.

Under the barbell: the Metcon's ground

A lifting-friendly trainer needs a low, firm, stable heel that doesn't squash under load. On every one of those measures, the Metcon 9 is the more lifting-oriented shoe. Its heel sits about 4.5mm lower than the Nano's in RunRepeat's measurements, its foam is firmer, and RunRepeat scored it at the top of its scale for torsional rigidity, where the Nano scored a step lower.

The Metcon's heel also contains what Nike calls the Hyperlift plate. Nike's product copy says the 9's plate is larger than the Metcon 8's, for stability and heel rigidity, and RunRepeat describes it as a piece of sturdy, non-compressible TPU plastic under the heel.

Our CrossFit guide summed up the practical result: the Metcon's "flat, wide heel ... doesn't squash under a loaded barbell, so you can drive straight into the floor in squats and cleans."

If you are choosing a shoe mainly for lifting, not for mixed WODs, a dedicated lifter with a raised heel does that job better than either trainer; our best lifting shoes guide covers the Romaleos and Adipower class.

Running and jumping: the Nano's ground

The Nano X4 is built the other way. Reebok's pitch is the Lift and Run Chassis, an internal plate it says adapts to the movement, with Floatride Energy foam for cushioning. RunRepeat found the Floatride Energy under the heel, with an EVA-based foam making up the rest of the midsole, and measured the Nano as softer than the Metcon and about 1.6 ounces lighter per shoe.

A higher heel and softer foam are what you want for 400-metre repeats, box jumps and burpee-heavy workouts. Our CrossFit guide put it this way: "If your WODs involve a lot of running or jumping, that cushion makes long sessions easier on your legs without giving up much stability under the bar." For the Metcon, the same guide found "anything past about 400 meters feels firm, but it's fine for the sprint distances in most WODs."

RunRepeat also measured the Nano as a little more flexible in the forefoot than the Metcon, which matters for double-unders and lunges.

Rope climbs and durability

Both shoes protect the inside of the midfoot, where a rope rubs on the J-hook and foot lock. Nike says it extended the Metcon 9's rubber rope wrap up from the midsole onto the upper. Reebok's RopePro rubber covers the medial side of the Nano X4, and its outsole is reinforced in the high-wear centre zone.

On the upper, our CrossFit guide found that the Nano's "woven Flexweave upper breathes and resists abrasion, and it molds to your foot after a few weeks", and our first-class guide notes "we've seen Nanos last two years or more of five-day-a-week training." We don't have an equivalent long-term note on the Metcon 9's upper.

Fit and sizing

This is where you should try both if you can.

RunRepeat found the Nano X4 has "a well-fitting medium width" but is "not as spacious as in the Metcon". Our CrossFit guide lists a narrower toe box than earlier Nanos as the most common complaint about the X4. If you have wide feet, start with the Metcon.

Sizing works differently between the two. Reebok sells the Nano X4 in unisex sizing, listed from men's 4 / women's 5 to men's 14 / women's 15, so women should check the conversion carefully. Nike makes the Metcon 9 in separate men's and women's versions. Order your usual trainer size in either, and if you are between sizes in the Nano, err larger rather than cramp the toes.

Which one for which box

Where to buy them now

Because both are previous models, availability is patchy. At our September 28, 2026 check through Amazon's product API, every Metcon 9 listing came from third-party resellers, as did the Metcon 10 listing that appeared. The Nano X4 was mostly resellers too, with Amazon.com holding only scattered sizes. That's why both buttons on this page open a search: check the seller and the return policy before you buy, and compare against Nike's and Reebok's own sites.

If you want a Nano sold by Amazon.com, the Reebok Nano X5 is Reebok's current Nano and was in stock from Amazon.com at our check. We chose it from its listing and haven't tested it. Reebok describes a dual-density midsole, firmer at the heel for lifting and more responsive at the forefoot, on a Flexweave upper.

Every hand-written head-to-head we publish is on our compare page.

Frequently Asked Questions

Is the Metcon 9 or Nano X4 better for lifting?

The Metcon 9. It sits lower, uses firmer foam and has a TPU Hyperlift plate in the heel; RunRepeat also measured it as the stiffer shoe. The Nano X4 is stable enough for most WOD barbell work, but the Metcon is the better platform for heavy squats and cleans.

Is the Nano X4 better for running than the Metcon 9?

Yes, for the distances CrossFit programs. It is softer, lighter and has a higher heel. Neither is a running shoe; our testing found the Metcon firm past about 400 metres.

What is the drop of the Metcon 9 and Nano X4?

Nike lists 4mm for the Metcon 9 and Reebok lists 7mm for the Nano X4. RunRepeat measured 5.5mm and 8.6mm respectively in its lab.

Do the Metcon 9 and Nano X4 fit the same?

No. RunRepeat found the Nano X4's toe box less roomy than the Metcon's, and the Nano uses unisex sizing where Nike sells men's and women's Metcons. Wide-footed buyers should try the Metcon first.

Our pick

Choose the Nike Metcon 9 if the barbell is the centre of your training, and the Reebok Nano X4 if your WODs run long and jump a lot. If you would rather buy a current shoe from Amazon.com than hunt resellers for a previous model, the Reebok Nano X5 is the straightforward option.

Availability changes; check Amazon for current details. As an Amazon Associate, FlexWearLab earns from qualifying purchases.