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The Nike Free Metcon 3 Training Sneaker in in Black and White Volt combines the flexibility of a Nike Free sole with the flat, wide heel of the Metcon to keep you fast but stable on your feet from weight lifting to speed drills. A Nike Free sole creates flexibility under the toes so you can push off for jumps or agility drills. The proven flat, wide heel of the Metcon creates a stable base when you’re lifting. Rubber tread is designed to give you traction on all types of gym surfaces. Foam cushioning is design to be softer in the middle and firmer around the edges for comfort and stability. The sole wraps up the sides to create support when moving side to side. Can fit smaller than usual. We recommend trying 1/2 a size up.