The Nike Free Metcon 3 combines Nike Free flexibility around the forefoot with Metcon stability in the heel to help you get the most out of your training session. Targeted Flexibility Nike Free technology in the forefoot creates flexibility for agility moves and sprints. Rigidity up the sides helps support side-to-side movement. Reliable Stability A flat, wide heel creates a stable base when you're lifting. Tuned Comfort A softer foam core cushions your foot, while a firmer outer layer is durable and supportive.