I recommend SPB Backup for a file level backup. Then you just need to download the last "Official" ROM from Sprint... Do a full Sync with your PC before you start... Now if anything goes wrong, just Load the Official Sprint Image, Restore from your backup, and Sync again...
Note: Don't use the backup from old version of a ROM on a different ROM... You should reload your apps from scratch and Sync to get your Contacts and such on the new ROM...
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