We report the magnetic diffraction pattern and spin wave excitations in (CD$_3$)$_2$ND$_2$[Mn(DCO$_2$)$_3$] measured using elastic and inelastic neutron scattering. The magnetic structure is shown to be a G-type antiferromagnet with moments pointing along the $b$ axis. By comparison with simulations based on linear spin wave theory, we have developed a model for the magnetic interactions in this multiferroic metal-organic framework material. The interactions form a three-dimensional network with antiferromagnetic nearest-neighbour interactions along three directions of $J_1=-0.103(8)$~meV, $J_2=-0.032(8)$~meV and $J_3=-0.035(8)$~meV.
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