4 times a week isn't giving your body adequate time to recover for muscle growth. I don't think cross fit is that great for gaining a ton of muscle. It seems more structured for endurance of what I have tried of it. You might want to check out starting strength or stronglifts for a slower paced but higher weight training for muscle growth. I don't think its safe to do heavy weight compound lifts(at least 1 times to 3 times your body weight) in amraps or chains unless your very experienced with those lifts.
Yes Plrimal Plan is bnot around anymore. Many other options out there these days.