Pros

Great for lifting, HIIT, and plyometrics

ProToes get space to do their thing

The mesh design keeps things cool

Cons

Struggles with lifts over 400 pounds

Not the best for rope climbs

The Nike Free Metcon 7 continues the legacy of its line, beloved in CrossFit boxes for its versatility and performance. Nike revamped its reliable Metcon, making it lighter, more flexible, and incredibly breathable. These shoes are built for versatility—you can lift 350 pounds, grunt through burpees, and then hop on the treadmill , all without your feet sending out an SOS.

"The Free Metcons are tuned more to running than the standard Metcons, which makes them great for group classes and a go-to for any training that involves basic lateral movement," says Fitness Director Ebenezer Samuel, C.S.C.S. And while they're not ideal for max deadlifts or squats, "they offer a passable base for lighter-weight versions of those moves done for higher reps, like goblet squats," says Samuel.

Now, let’s talk about the drawbacks.…