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CCSv3.3 is quite limited in regards to extracting data from the target, especially on C2000. The only option you have is to use the "File -> Data -> Save" option to save memory contents to a *.dat file. the *.dat file format is documented in the CCSv3 IDE Help that ships with the product,
If I recall correctly, the CCS On-Chip Flash Programmer take a TI generated COFF (*.out) executable. You will not be able to up convert from *.hex to *.coff. You will have to use some other programmer to flash your *.hex file.
