What, me a 2-a-day?

I know, this should be the norm, but it hasn't been.
From crossfit this AM:
For Time:
21 Hip-Back Extensions, 400 meter run
18 Hip-Back Extensions, 400 meter run
15 Hip-Back Extensions, 400 meter run
12 Hip-Back Extensions, 400 meter run
9 Hip-Back Extensions, 400 meter run
6 Hip-Back Extensions, 400 meter run
3 Hip-Back Extensions, 400 meter run
It took me just under 23 minutes

Then PM, I followed Crossfitendurance.com - mostly.
They posted a 400 meter time trial. I did the following for 30 minutes:
250 warm up Swim.
50 Kicks.
100 IM
100 IM divided into 25s.
Complete recovery
400 m TT = 5:50 (room for improvement)
100 cooldown swim.